Boiled Egg on Sourdough/GF with Aragula and Tomato paste
If you are running out of ideas of what to eat for lunch, try this healthy and nutritious lunchtime Mediterranean meal that is low in calories and perfect for weight-loss.
Ingredients
- 2 large eggs, organic
- 2 medium slices sourdough of bread (see my sourdough recipe link below) or gluten-free bread
- 1 handful/cup aragula/watercress
- 2 tbsp tomato paste
- 1 clove of garlic, minced (optional)
- Salt and pepper to taste
Instructions
1. Mince the garlic and set aside for 10 minutes.
2. Boil eggs for 7 minutes (for medium eggs). Toast the sourdough bread.
3. Mix the tomato paste with the garlic, spread 2 tbsps on each sourdough toast, top with aragula/watercress and then the boiled egg.
4. Sprinkle salt and pepper to taste.
Notes
This is a highly nutritious dish, with one serving containing two-thirds of the daily vitamin B2, selenium, zinc, and half of vitamin B3, B5, B12, iron, magnesium and potassium. Eggs are a great source of vitamins A, B12 and D, which is important as vegetarian diets are often deficient in these vitamins. They also contain choline, which is important in liver and brain health.
Tomato paste is a good source of lycopene, a carotenoid which helps fight against cancer, especially prostate cancer and supports cardiovascular health. This, in combination with the garlic and high potassium content, makes it a very healthy dish that helps support cardiovascular health, by reducing blood pressure and cholesterol naturally. 2 tbsps of tomato paste equate to one portion of vegetables, therefore this dish supplies 2.5 portions of vegetables in total.
Approximate micronutrient info per serving
Vitamins
B1 (Thiamine) - 0.4mg (33%)
B2 (Riboflavin) - 0.7mg (68%)
B3 (Niacin) - 6.6mg (47%)
B5 (Pantothenic Acid) - 2.5mg (49%)
B6 (Pyridoxine) - 0.5mg (39%)
B12 (Cobalamin) - 1.1µg (46%)
Folate - 102.2µg (26%)
Vitamin A - 223µg (32%)
Vitamin C - 17.6mg (24%)
Vitamin D - 87IU (14%)
Vitamin E - 4.6mg (31%)
Vitamin K - 32.5µg (36%)
Minerals
Calcium - 136.7mg (14%)
Copper - 0.7mg (79%)
Iron - 7.3mg (40%)
Magnesium - 148.8mg (47%)
Manganese - 2.7mg (152%)
Phosphorus - 535mg (76%)
Potassium - 1160mg (45%)
Selenium - 42.3µg (77%)
Sodium - 411.9mg (27%)
Zinc - 4.5mg (56%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 290g (10oz)Amount Per Serving: Calories: 500kcalTotal Fat: 14gNet Carbohydrates: 63.9gFiber: 10gProtein: 26.7g
