Poached egg, squash, mushrooms and kale on sourdough

Poached egg, squash, mushrooms and kale on sourdough
  • Serves icon Serves 1
  • Time icon Hands-on time 15 min

A healthy meal for one that takes poached eggs on toast up a notch with the addition of sweet squash, garlicky mushrooms and kale.

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Nutrition: per serving

Calories
249kcals
Fat
7.2g (1.8g saturated)
Protein
17.1g
Carbohydrates
27.2g (5g sugars)
Fibre
3.1g
Salt
0.6g
Calories
249kcals
Fat
7.2g (1.8g saturated)
Protein
17.1g
Carbohydrates
27.2g (5g sugars)
Fibre
3.1g
Salt
0.6g

Ingredients

  • 80g frozen butternut squash chunks
  • Cooking spray oil
  • 150g mixed mushrooms, any larger mushrooms sliced
  • 1 garlic clove, crushed
  • 30g kale, sliced
  • Splash good quality balsamic vinegar
  • 1 large free-range egg
  • Large pinch chilli flakes
  • 40g slice sourdough bread, toasted

Method

  1. Microwave the squash on high in a microwaveable bowl for 4-5 minutes until piping hot.
  2. Meanwhile, spray a non-stick frying pan with oil and put over a high heat. Fry the mushrooms, stirring, for 3-4 minutes until golden. Stir in the garlic and cook for 30 seconds, then add the kale, a splash each of balsamic and water, and salt and pepper. Cook for another 1-2 minutes, stirring, until the kale has wilted and become tender.
  3. Meanwhile, poach the egg in a small pan of simmering water for 2-3 minutes or until the white has just set and the yolk is as runny as you like.
  4. Once the squash is tender, mash with a fork and season to taste, then add the chilli flakes. Spread on the toasted sourdough, top with the mushrooms and kale and put the poached egg on top. Season again with salt and pepper and an extra pinch of chilli flakes, if you like.

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