Poached Egg and Whole Wheat Toast
ContinentalWeight ManagementDesi eggsMedium
A poached egg on whole wheat toast with tomato and a squeeze of lemon — light, simple and protein-rich, a classic light breakfast.
Prep time5 min
Cook time8 min
Total time13 min
Servings2
Ingredients
- 2 eggs
- 2 slices whole wheat bread, toasted
- 1 tomato, sliced
- 1 tbsp lemon juice
- 1/2 tsp salt
- A pinch of black pepper
- 1 tsp vinegar
- Fresh 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.
- Place a poached egg on each toast slice with tomato slices.
- Drizzle with lemon juice, season with salt and pepper, garnish and serve immediately.
Nutrition — estimated per serving
Calories (estimate)220 kcal
Protein (estimate)13 g
Fat (estimate)10 g
Carbs (estimate)22 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 and wheat (gluten). Substitute: use a soft roti instead of bread, or replace tomato with sliced cucumber. This is a light, balanced meal — it is not a weight-loss treatment. Nutrition values are estimates based on standard per-egg values.