Poached eggs with asparagus, tomatoes and wholemeal flatbread

6 August 2021

This dish is a great way to start your day, providing you with a range of nutrients whilst still being easy to make!

Nutritional highlights

The asparagus in this dish provides us with a very generous amount of vitamin K and folate. Vitamin K is important in blood clotting and bone health. Folate is important during pregnancy for cell growth and the formation of DNA. Per serving this recipe will provide us with about 1/5 of our recommended daily fibre intake. Fibre not only keeps us regular but can help us feel fuller for longer, lower our cholesterol levels and regulate our blood sugar levels. This can help prevent diseases such as diabetes, heart disease and bowel cancer. 

Ingredients list

(Makes 1 serving)
Preparation time: 5 minutes
Cooking time: 15 minutes

  • 100g asparagus 
  • 200g cherry tomatoes
  • 2 medium eggs
  • 2 wholemeal flatbreads
  • 2 tsp mixed seeds
  • 1 tbsp olive oil
  • ½ tsp black pepper
  • 1 tbsp chopped parsley
  • 1 tbsp chopped basil

Method

Preheat the oven to 200 degrees.

Snap any woody tips off the asparagus and place on a roasting tray with the tomatoes. Drizzle with olive oil and black pepper then place in the oven. Roast 10-15 minutes until the asparagus is tender and the tomatoes soften up.

Crack the eggs into separate bowls or onto saucers.

Bring a pan of water filled with at least 5cm deep to a simmer. 

Tip the eggs into the pan, the yolk should follow the white. Cook for 2 minutes then turn off the heat and leave the pan for 8-10 minutes.

Lift the egg out with a slotted spoon and drain on some kitchen roll.

Place the flatbreads onto the plate then top with the asparagus, tomatoes and the eggs. Sprinkle your mixed seeds, parsley and basil on top and serve.

Healthy swaps/tips

  • Why not have a go at creating your own flatbread.
  • If you’re short on time you can boil the asparagus and tomatoes but will miss out on some important nutrients.

Nutritional information given below is per serving.

Calories: 315kcal Fat: 18g Saturates: 3g Total Sugar:  Salt: 0.58g