Sautéed sprouts and mushrooms with poached egg

Serves: 1

Time to make: 20 mins

Ingredients

1 tablespoon olive oil
8 Brussels sprouts, thinly sliced
6 button mushrooms, sliced
1 clove garlic, thinly sliced
pinch of chilli flakes
1 thin slice prosciutto, chopped
1 egg
1 slice wholegrain toast, to serve

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Instructions

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1 Heat olive oil in a medium non-stick frying pan over medium heat. Cook Brussels sprouts and mushrooms for 4–5 minutes, or until soft. Add garlic, chilli flakes and prosciutto; stir until fragrant.

2 Meanwhile pour water into a small saucepan until two-thirds full; bring to the boil. Reduce heat to low. Break egg into a small jug or onto a saucer. Stir water in pan to form a whirlpool and drop egg gently into centre; cook, without stirring, for 3–4 minutes, or until done to your liking. Transfer egg to a plate with a slotted spoon.

3 Place toast on a serving plate and top with sautéed sprouts and mushrooms, and then with egg; season with cracked black pepper and serve.

Variations

Make it gluten free: Use gluten-free bread and check prosciutto is gluten free.
Following a vegetarian or low-sodium diet? Leave out the prosciutto

Nutrition Info (per serve)

Calories 393 cal

Kilojoules 1650 kJ

Protein 22 g

Total fat 21 g

Saturated fat 4 g

Carbohydrates 25 g

Sugar 9 g

Dietary fibre 11 g

Sodium 640 mg

Calcium 90 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.