Egg and Tomato Breakfast Toast
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
advanced
Difficulty
Preparation:
20 min.
Preparation
Calories:
283
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 283 cal. | (13 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 72.2 μg | (120 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 15.9 μg | (35 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 401 mg | (10 %) | ||
| Calcium | 160 mg | (16 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 13 mg | |||
| Cholesterol | 239 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 eggs
- 4 slices Bread
- butter
- 4 Tbsps grated Cheddar cheese
- 1 large Tomato (sliced)
- Lettuce
- salt
- freshly ground Black pepper
Preparation steps
1.
Heat the grill
2.
Fill a wide, shallow pan or frying pan with 5-8cm|2"-3" of water. Barely bring to a simmer over a medium heat. You will see bubbles around the edges of the pan and under the surface but not on the surface.
3.
Crack the eggs into 4 individual ramekins or small bowls.
4.
Stir the water in the pan gently with a large spoon. This creates a pool that will help keep the eggs intact as they're poaching. Gently slide the eggs, one at a time, into the water.
5.
Cook the eggs for 2-4 minutes. Two minutes for eggs with runny yolks or 4 minutes for set yolks.
6.
Remove the poached eggs with a slotted spoon. Blot gently dry with a paper towel.
7.
Toast the bread under the grill on both sides until golden.
8.
Spread the toast with butter and sprinkle each slice with 1 tablespoon of grated cheese. Place under the grill for a minute or two until the cheese has melted.
9.
Remove the toast carefully and put onto serving plates. Put the lettuce and tomato slices on top of the cheese and place a poached egg on top of each. Sprinkle with salt and pepper and serve.
