Poached Eggs With Broccoli, Tomatoes & Wholemeal Flatbread

PROTEIN-PACKED EGGS WITH ANTIOXIDANT-RICH BROCCOLI

Protein-packed eggs with antioxidant-rich broccoli make this a healthy and satisfying breakfast choice.


SERVES   2
TIME   10 Minutes
Difficulty   EASY


NUTRITION PER SERVING:

383 Calories, 17 Fat, 4 Saturates, 22 Protein, 31 Carbs, 4 Sugars, 0.4 Salt, 9 Fibre

Description

Ingredients:

100g thin-stemmed broccoli, trimmed and halved
200g cherry tomatoes on the vine
4 medium free-range eggs(fridge cold)
2 wholemeal flatbreads (see Goes well with for recipe)
2 tsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)
1 tsp cold-pressed rapeseed oil
good pinch of chilli flakes

Methods:

Boil the kettle. Heat oven to 120C/100C fan/gas 1/2 and 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.

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