Poached egg and peppers on toast

  • Portion size: Serves 1
  • Hands-on time 5 min, cooking time 5 min
  • Difficulty: easy

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

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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
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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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Nutrition

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