Poor Knights with Rosemary Peach Topping
Poor Knights with Rosemary Peach Topping - Breakfast classic in summer garb. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Not only carrots, but also Peaches convince with beta-carotene. As an antioxidant, the natural pigment shields the skin from environmental influences - so it can prevent wrinkles and sunburn as well as soothe reddened skin.
Want some variety? You can also use apricots, nectarines or mango for the topping. This stone fruit also scores with the secondary plant substance beta-carotene. Want a thicker dip? Use cream cheese instead of yogurt.
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 11.4 μg | (19 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 24.2 μg | (54 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 595 mg | (15 %) | ||
| Calcium | 186 mg | (19 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 253 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 2 medium eggs
- 3 Tbsps milk (whole)
- 4 slices Whole Wheat Toast
- 2 Peaches
- 1 sprig rosemary
- 3 tsps butter
- 3 tsps honey
- ½ organic lime
- 4 ozs greek Yogurt (low-fat)
- 2 ozs fresh goat cheese
Kitchen utensils
Preparation steps
Whisk eggs and milk and pour into a shallow baking dish. Spread slices of toast on top. When they are soaked on one side, turn them over and let remaining egg milk soak up.
Wash, halve, pit and slice the peaches. Wash rosemary, shake dry. In a medium frying pan, heat 1 tsp butter. Add peaches, rosemary and 1 tsp honey and fry over high heat for 2-3 minutes, stirring occasionally. Then remove from heat; before serving, remove rosemary sprig, pluck off a few needles.
In parallel, heat remaining butter in a large frying pan. Fry toast slices in it on both sides for about 4 minutes over medium heat until golden brown.
Rinse lime half hot, pat dry, finely grate peel, squeeze out juice. Mix lime zest with yogurt and fresh goat cheese.
Arrange poor knights with peaches and goat cheese dip. Drizzle with remaining honey and a few squeezes of lime juice, sprinkle with plucked rosemary needles and enjoy warm.
