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Poached egg and peppers on toast

Poached egg and peppers on toast

Name: Poached egg and peppers on toast
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: Serves 1
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

Easy
November 2002

Easy
November 2002

Serves 1
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

Nutrition: per serving

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

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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

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.
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.
Put the pepper mixture on the bread or toast, top with the egg and sprinkle with black pepper to serve.