Poached Egg and Tomato Salad
ContinentalWeight ManagementDesi eggsMedium
A fresh salad of poached egg and tomato with lemon and herbs — light, juicy and protein-rich, with almost no oil.
Prep time5 min
Cook time8 min
Total time13 min
Servings2
Ingredients
- 2 eggs
- 2 medium tomatoes, sliced
- 1 tbsp lemon juice
- 1 tsp olive oil or any cooking oil
- 1/2 tsp salt
- A pinch of black pepper
- 1 tsp vinegar
- Fresh basil or coriander for garnish
Method
- Bring a pan of water to a gentle simmer and add the vinegar.
- Crack each egg into a small bowl, then slide it gently into the water and poach for 3 minutes.
- Lift the eggs out with a slotted spoon and drain briefly.
- Arrange the tomato slices on plates and place a poached egg on each.
- Drizzle with lemon juice and oil, season with salt and pepper, garnish and serve immediately.
Nutrition — estimated per serving
Calories (estimate)180 kcal
Protein (estimate)12 g
Fat (estimate)10 g
Carbs (estimate)6 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Use very fresh eggs so the whites hold together when poaching. Food safety: poach until the whites are fully set. Allergens: contains egg. Substitute: use sliced cucumber instead of tomato, or replace olive oil with sarson oil. This is a light, balanced meal — it is not a weight-loss treatment. Nutrition values are estimates based on standard per-egg values.