Poached egg and peppers on toast

Poached egg and peppers on toast
  • Serves icon Serves 1
  • Time icon Hands-on time 5 min, cooking time 5 min

Top your toast with tomatoes and peppers before adding a poached egg, for a nutritiously healthy vegetarian breakfast which is also low in fat.

Nutrition: per serving

Calories
315kcals
Fat
11g (2.4g saturates)
Protein
15g
Carbohydrates
34g (16g sugars)
Fibre
9g
Salt
0.7g salt
Calories
315kcals
Fat
11g (2.4g saturates)
Protein
15g
Carbohydrates
34g (16g sugars)
Fibre
9g
Salt
0.7g salt

Ingredients

  • 1tsp oil
  • 80g each yellow and green pepper, sliced
  • 150g canned tomatoes
  • Pinch of ground cumin
  • 1tsp ground cinnamon
  • 1 egg
  • 1 slice wholemeal bread or toast

Method

  1. Heat the oil in a non-stick pan, then fry the sliced peppers for about 5 min until softened. Add the tomatoes, some freshly ground black pepper and the cumin and heat for a few more min to warm through.
  2. Meanwhile, bring a pan of water to a gentle simmer. Reduce the heat so the water is just steaming, then create a whirlpool with a spoon. Break the egg into the water and cook for 2–3 min for a runny yolk, or until done to your liking. Transfer to a plate with a slotted spoon.
  3. Put the pepper mixture on the bread or toast, top with the egg and sprinkle with black pepper to serve.

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