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Healthy breakfast Poached eggs Recipe
Ingredients (2 Servings)
- 100g thin-stemmed broccoli, trimmed and halved
- 200g cherry tomatoes on the vine
- 4 medium free-range eggs
- (fridge cold)
- 2 wholemeal flatbreads
- 2 tsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)
- 1 tsp cold-pressed rapeseed oil
- good pinch of chilli flakes
Directions
- Boil the kettle. Heat oven to 120C. Put an ovenproof plate inside to warm up. Fill a wide-based saucepan one-third full of water from the kettle and bring to the boil. Add the broccoli and cook for 2 mins. Add the tomatoes, return to the boil and cook for 30 secs. Lift out with tongs or a slotted spoon and place on the warm plate in the oven while you poach the eggs.
- Return the water to a gentle simmer. Break the eggs into the pan, one at a time, and cook for 2 1/2 - 3 mins or until the whites are set and the yolks are runny.
- Divide the flatbreads between the two plates and top with the broccoli and tomatoes. Use a slotted spoon to drain the eggs, then place on top. Sprinkle with the seeds and drizzle with the oil. Season with a little black pepper and the chilli flakes, and serve immediately.
Nutrition
Per serving:- Calories:- 149
- Fat:- 4 g
- Cholesterol:- 12 mg
- Sodium:- 45 mg
- Carbohydrate:- 62 g
- Fiber:- 6 g
- Protein: 40 g
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