Poached eggs with broccoli, tomatoes & wholemeal flatbread

Poached eggs with broccoli, tomatoes & wholemeal flatbread

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(4 ratings)

Prep: 5 mins Cook: 6 mins

Easy

Serves 2

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

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal383
  • fat17g
  • saturates4g
  • carbs31g
  • sugars4g
  • fibre9g
  • protein22g
  • salt0.4g
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Ingredients

  • 100g thin-stemmed broccoli, trimmed and halved
    Broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • 200g cherry tomatoes on the vine
  • 4 medium free-range eggs (fridge cold)
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 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
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • good pinch of chilli flakes

Method

  1. 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.

  2. 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.

  3. 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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Comments, questions and tips

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catie74
29th May, 2016
I make this but use a slice of ham instead of the flatbread.
Witchmojo
3rd Jan, 2016
I made this as the first meal in the healthy eating plan (veggie version) and, although it was very nice, it was also pretty bland. I left out the chilli flakes as they do not agree with my digestion and perhaps that is why the meal is bland.
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