Poached eggs with broccoli, tomatoes & wholemeal flatbread
Serves 2 Prep 5 mins Cook 6 mins £1.25 a portion 383 kcals, 17g fat, 4g sat. fat, 4g sugar
100g thin-stemmed broccoli, trimmed and halved 200g cherry tomatoes on the vine 4 medium free-range eggs (fridge cold) 2 wholemeal flatbreads (shop-bought are fine) 2 tsp mixed seeds (such as sunflower, pumpkin, sesame and linseed) 1 tsp cold-pressed rapeseed oil good pinch of chilli flakes
Boil the kettle. Heat oven to 120C/100C fan/gas ½ and put an ovenproof plate inside to warm up. Fill a wide-based saucepan onethird 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 2½-3 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.