Poached egg à la Grecque

Eating more healthily doesn't have to mean no more cooked breakfasts. What's important is what you cook and how you cook it - poaching, grilling, microwaving and steaming are all good options. Choose low fat and lean foods to go with these healthier cooking methods. Tomatoes are very versatile and are good for main meals and snacks. They also count towards your five portions of vegetables and fruits each day. Interestingly, tomatoes are rich in lycopene - a member of a group of substances called 'phytochemicals'. Phytochemicals are naturally occuring chemicals found in vegetables, fruits, beans and wholegrains. Although the exact role of phytochemicals is still being investigated, it is thought that they may help to protect us against cancer.

Ingredients (Serves 1)

1 poached egg
handful of mushrooms, sliced
2 tomatoes, halved
2 slices wholegrain bread, toasted
fresh basil (optional)
pinch of black pepper

Method

1) Boil a small pan of water.
2) Place the sliced mushrooms and halved tomatoes under a hot grill for 5 minutes, turning once half way through.
3) Crack the egg into boiling water, and simmer for 3-4 minutes - depending on the size of the egg, and how you like your eggs done.
4) Place the toast on a warmed plate, spoon over mushrooms and tomatoes and top with the poached egg. Season with black pepper.
5) Top with a little fresh basil to bring out the taste of the tomatoes.

Calories per serving: 300
Fat per serving: 9g

Courtesy of the World Cancer Research Fund

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