Spruced-Up Eggs on Toast
This is a staple in my house. Perfect for a weekend brunch but more often my go-to at lunch time when I'm working from home and have the time to cook up a meal from scratch.
It contains a good balance of macronutrients - carbs for energy from the bread, protein for muscle repair from the eggs and feta, and good fats from the olive oil - which make it a great option pre or post workout. Where it surpasses standard eggs on toast though, is in the addition of a few key salad ingredients that will boost your vitamin, mineral and fibre intake.
I'm often encouraging clients to add more fruit and veg to their diets, and this is an easy way to boost your intake while adding more colour, texture and flavour, as well as bulking out the meal to help keep you feeling fuller for longer.
Feel free to mix up the salad ingredients. I also like the combination of wilted spinach and feta, or sautéd mushrooms and roasted cherry tomatoes.
Serves 1
Ingredients
1 thick slice of seeded sourdough (or your favourite alternative)
2 fresh, free range hen’s eggs
Half a small avocado
4 or 5 cherry tomatoes
A large handful of rocket leaves
A small chunk of feta cheese
Extra virgin olive oil
Salt and pepper, to taste
You'll also need a splash of white vinegar, to poach the eggs
Method
To poach the eggs, bring a medium-size pan of water to a gentle simmer and add a splash of white vinegar. Stir the water so that it’s swirling round the pan, then gently crack in the eggs, one at a time. Poach the eggs to your liking, 2-3 minutes is usually good. I like to lift the eggs out of the water with a slotted spoon and prod lightly with my finger to check they’re soft, but not too runny. Once cooked, transfer to a bowl or a plate lined with kitchen towel to help drain off any excess water.
Meanwhile, toast the bread, halve the tomatoes and slice or mash the avocado.
Put the toast onto a warmed plate and top with the avocado and tomato halves. Add the poached eggs and pile on the rocket. Crumble over the feta cheese and drizzle over a little extra virgin olive oil. Add salt and pepper to taste. Done!
Nutrition
Per 100g | Per serve (350g) | |
Calories | 168 kcal | 588.5 kcal |
Carbohydrate | 10.4 g | 36.4 g |
of which sugars | 1.1 g | 3.9 g |
Fat | 11.4 g | 39.9 g |
of which saturates | 2.8 g | 10.0 g |
Protein | 7.1 g | 24.7 g |
Fibre | 2.2 g | 7.8 g |
Komentar