POACHED EGGS WITH BROCCOLI, TOMATOES & WHOLEMEAL FLATBREAD

Poached eggs with broccoli, tomatoes & wholemeal flatbread image

Protein-packed eggs with antioxidant-rich broccoli make this a healthy and satisfying breakfast choice

Provided by Justine Pattison

Time 11m

Number Of Ingredients 7

Ingredients

100g thin-stemmed broccoli , trimmed and halved
200g cherry tomatoes on the vine
4 medium free-range eggs (fridge cold)
2 wholemeal flatbreads (see Goes well with for recipe)
2 tsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)
1 tsp olive oil
good pinch of chilli flakes

Steps:

Boil the kettle. Heat oven to 120C/100C fan/gas 1/2 and put an ovenproof plate inside to warm up. Fill a wide-based saucepan one-third full of water from the kettle and bring to the boil. Add the broccoli and cook for 2 mins. Add the tomatoes, return to the boil and cook for 30 secs. Lift out with tongs or a slotted spoon and place on the warm plate in the oven while you poach the eggs.
Return the water to a gentle simmer. Break the eggs into the pan, one at a time, and cook for 2 1/2 - 3 mins or until the whites are set and the yolks are runny.
Divide the flatbreads between the two plates and top with the broccoli and tomatoes. Use a slotted spoon to drain the eggs, then place on top. Sprinkle with the seeds and drizzle with the oil. Season with a little black pepper and the chilli flakes, and serve immediately.

Nutrition Facts : Calories 383 calories, Fat 17 grams fat, SaturatedFat 4.4 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 4 grams sugar, Fiber 9 grams fiber, Protein 22 grams protein, Sodium 0.4 milligram of sodium