Stir fried sprouting broccoli with poached eggs recipe
Higher Nature Nutrition Team
Serves 4
A delicious and tasty accompaniment to eggs. Egg yolks are a good natural source of vitamin D and other vitamins as well as lecithin which contains phosphatidyl choline, a nutrient particularly important for the brain. This easy aromatic and spicy combination will stimulate your taste buds
Ingredients
- 200 grams sprouting broccoli (base trimmed and split length ways in half)
- 75 grams Omega Excellence Organic Coconut Oil
- 40 grams red chilli (thinly sliced)
- 2 cloves of garlic (thinly sliced)
- 50 grams ginger (thinly sliced)
- 2tbsp Higher Nature Lecithin
- 75 mls Omega Excellence Organic Apple Cider Vinegar
- 4 eggs (soft poached)
Method
Poached Egg - add 50 mls of vinegar to 500 mls of water. Bring to a rolling simmer.
Crack the eggs into the water one at a time. Poach until the yolk is soft then remove.
Heat the coconut oil with the ginger, garlic and chilli until sizzling.
Add the broccoli and stir fry until colour turns bright green. Adjust the heat as required.
Remove from the heat and lift out the broccoli, chilli, ginger and garlic with a slotted spoon onto paper towel.
Pour the coconut oil from the broccoli into a beaker. Add the remaining vinegar and 2 tbsp of lecithin to the beaker.
Whiz the contents of the beaker with a hand blender to emulsify the dressing.
To serve - arrange the broccoli with chilli, ginger and garlic on the plate. Top with the poached eggs and drizzle on the dressing.
Nutritional information per serving
- Calories - 302kcal
- Protein - 8g
- Carbohydrate - 4g
- Sugars - 1g
- Total fat - 22g
- Saturated fat - 21g*
- Fibre - 2g
*The saturated fats in coconut butter are from healthy medium chain triglycerides, which are not like the saturated fats found in processed foods and animal products
