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Poached egg on toast
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CASSIE WHITE
Serves 1 Source of fibre High protein Vegetarian
Preparation time 5 mins
Cooking time 3-4 mins
Level of Difficulty easy
It w ouldn't be brunch w ithout eggs, and these poached eggs are a much healthier option than the more traditional fry-up. Recipe & Photography: Cassie W hite
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Ingredients
Anzac Biscuits 1 large free-range egg 2 tbsp w hite vinegar 1 slice multigrain toast 3 slices avocado (approx. 1 tbsp) 3 slices fresh tomato Salt and pepper 1/2 cup plain, low -fat yoghurt
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Method To poach the egg, bring a small pot of w ater to the boil and add tw o tablespoons of w hite vinegar. Create a small w hirlpool in the w ater then crack the egg into the middle of it. Cook for three minutes for soft yolk and four minutes for firm. Alternatively, just fry the egg in a non-stick pan. W hile that's cooking, toast the bread and slice the tomato and avocado. Remove the egg from the w ater w ith a slotted spoon and let the excess w ater drain. Spread the avocado slices on the toast, add the tomato then top w ith your egg.
More
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Season w ith salt and pepper, and garnish w ith fresh herbs (coriander w orks w ell) if you have them. If you w ant to make sure you meet all your breakfast nutritional needs, serve your eggs w ith a glass of green drink and a small bow l of yoghurt.
Nutritional Analysis (with juice) W hat is a healthy recipe? Find out how to interpret nutritional analysis
Average
per 885g
Energy Protein Fat Saturated fat Carbohydrate Sugars Dietary fibre Sodium
1970kJ 20g 20g 6g 47g 30g 8g 370mg
Nutritional Analysis W hat is a healthy recipe? Find out how to interpret nutritional analysis Recipes analysed by Food and Nutrition Australia
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