Poached Eggs with Baked Beans on Muffins
Blood Sugar: 9Servings: 2Preparation Time: 5minMeal Category: Breakfast
Micronutrients:CalciumVitamin AFolate
Macronutrients per 100g
Energy
172kcal
Sugar
2g
Fat
7g
Fiber
4g
Sat fat
2g
Protein
9g
Carbs
19g
Sodium
355mg
Ingredients
splash for cooking White vinegar, 4 large Eggs, 220g / 7.76oz tin Baked beans, 2 split Wholemeal English muffins, 20g / 0.7oz Parmesan cheese flakes
Preparation
1. Bring a saucepan of water to the boil and add a splash of white vinegar. 2. Carefully crack 4 large eggs into the boiling water and cook for 3-4 minutes until done to your liking. 3. Meanwhile, heat 220g / 7.76oz baked beans in the microwave or in a small saucepan. 4. Toast the 2 split wholemeal English muffins. 5. Spoon the baked beans onto the muffin halves. 6. Top each half with a poached egg and 20g / 0.7oz parmesan cheese flakes. 7. Serve immediately with freshly ground black pepper.
Micronutrients % of RDI
Iron
2% of RDI
Magnesium
39% of RDI
Vitamin C
0% of RDI
Omega 3
2% of RDI
Vitamin A
70% of RDI
Calcium
14% of RDI
Folate
55% of RDI
Good to know
Add a handful of baby spinach leaves to the muffin halves before you add the baked beans – the heat from the beans will slightly wilt the spinach.
How to Prepare
1. Bring a saucepan of water to the boil and add a splash of white vinegar. 2. Carefully crack 4 large eggs into the boiling water and cook for 3-4 minutes until done to your liking. 3. Meanwhile, heat 220g / 7.76oz baked beans in the microwave or in a small saucepan. 4. Toast the 2 split wholemeal English muffins. 5. Spoon the baked beans onto the muffin halves. 6. Top each half with a poached egg and 20g / 0.7oz parmesan cheese flakes. 7. Serve immediately with freshly ground black pepper.
Good to Know
Add a handful of baby spinach leaves to the muffin halves before you add the baked beans – the heat from the beans will slightly wilt the spinach.
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