Diabetic Living Australia – March-April 2019

POACHED EGGS

WITH BROCCOLINI

& TOMATOES

PREP TIME: 5 MINS

COOK TIME: 10 MINS

SERVES 2 (AS A MAIN)

1 bunch broccolini, trimmed and

halved lengthways

200g cherry tomatoes on the vine

4 x 60g eggs

2 wholemeal flatbreads

(see recipe, below right)

2 tsp mixed seeds (such as

sunflower, pumpkin, sesame

and linseed)

1 tsp extra virgin olive oil

Good pinch of chilli flakes

1 large apple, pear or

nectarine, to serve

1 Preheat oven to

100°C (fan-forced).

Place an ovenproof

plate inside the oven

to keep warm.

2 Fill a wide-based

saucepan one-third

full with boiling

water and bring to

the boil. Add the

broccolini and cook for 2 minutes.

Add the tomatoes, return to the

boil and cook for 30 seconds. Lift

out with tongs or a slotted spoon

and place on warm plate in the

oven while you poach the eggs.

3 Return the water to a gentle

simmer. Break the eggs into the

pan, one at a time, and cook for

21 / 2 -3 minutes or until the whites

are set and the yolks are runny.

4 Divide the flatbreads between

the two plates and top with the

broccolini 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. Serve

immediately with the apple.

WHOLEMEAL

FLATBREADS

PREP TIME: 10 MINS

COOK TIME: 10 MINS

MAKES 8 (1 PER SERVE; AS A SIDE)

55g (1⁄3 cup) wholemeal plain flour,

plus extra for dusting

1 Tbsp extra virgin olive oil

225ml lukewarm water

NUTRITION INFO

PER SERVE 1400kJ,

protein 21g, total

fat 17g (sat. fat 4g),

carbs 18g, fibre 8g,

sodium 211mg

• Carb exchanges 1


• GI estimate low


• Lower carb

POACHED EGGS

WITH BROCCOLINI

& TOMATOES

see recipe, above >>

LC

$4.50

PER SERVE

mid-week meals