20minutes
456Calories
31gProtein
1serving
The poached egg is the one technique that makes a breakfast look like a café. It needs fresh eggs, vinegar in the water and three minutes of patience.
Ingredients
Forserving
- 120 gEggs, very fresh (2 piece)
- 40 gWholemeal bread (1 slice)
- 70 gAvocado (½ piece)
- 50 gSmoked salmon
- 20 gRocket
- 10 mlVinegar, for the cooking water
- 10 gLemon
- Salt, pepper, chilli flakes
How to make it
- Bring a pot of water with vinegar to a simmer, not a rolling boil.
- Crack the egg into a cup. Stir the water into a swirl and slide the egg into the middle.
- Poach for three minutes, lift it out with a slotted spoon, drain it on kitchen paper. Same again for the second egg.
- Toast the bread, mash the avocado with lemon and spread it on, rocket and salmon on top.
- Set the eggs on top, then salt, pepper and chilli flakes.
One tip
The water tells you whether the egg is fresh: a fresh white stays compact, an old one frays.
Nutrition per serving
| Calories | 456 |
|---|---|
| Protein | 31 g |
| Fat | 25 g |
| Carbs | 26 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
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2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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