Nutritional info: Per serving 967 kJ (231 cal), 18g protein, 5g carbs, 1g fibre, 15g fat (5.5g sat fat), 773mg sodium

3 tsp olive oil

1 large brown onion, thinly sliced

2 tsp fresh thyme, chopped

1 large beefsteak (heirloom) tomato, sliced into 4 rounds

85g mozzarella, shredded

4 slices salt-reduced ham, sliced into strips

4 eggs

  1. Heat oven to 200°C. Heat 2 tsp of the oil in a medium non-stick frying pan over medium-high heat. Add the onion, thyme and 1/4 tsp salt. Cook about 6 minutes, stirring, until the onion is soft. Reduce heat to low and continue to cook for 20 minutes, stirring occasionally, until the onion is golden brown. Transfer the onion to a bowl.

  2. Lightly coat an oven tray with cooking spray. Arrange the tomato slices in an even layer and top with the cheese and onion. Bake 5 to 7 minutes, until the cheese is melted. Meanwhile, heat the remaining 1 tsp oil in a frying pan over medium-high heat. Add the ham and cook about 2 minutes, until crisp. Poach or fry the eggs. Top each tomato slice with the ham and an egg. Season with additional thyme, if desired, before serving.

© Prevention Australia