Courgetti and poached egg with tomatoes, spinach and bacon

Just HOW many delicious nutritious things can you pack in to one meal? This is a power-packed lunch or dinner and will keep you topped up for a good few hours. It’s one of the tastiest combinations ever, and super-fast.
Serves: 2 • Prep: 5 mins • Cook: 10 mins • Easy 
  • 4 large courgettes, julienned (I use this)
  • small punnet of baby tomatoes, halved
  • 2-3 large handfuls of washed spinach
  • bunch of large basil leaves
  • 6 rashers of good quality streaky bacon, chopped (or use pancetta, or if veggie just miss this bit out)
  • half a chopped red chilli or just a sprinkle of dried chilli flakes
  • 2 tablespoons of olive oil
  • 2 very fresh free range organic eggs (the key to good poached eggs is v fresh eggs)
  • parmesan, black pepper and sea salt to serve
Start boiling a frying pan of water for the poached eggs.

In a large shallow pan fry the courgettes and tomatoes until slightly softened, about 4-5 minutes.

Add the chopped fresh chilli if using.

Push them to one side and add the chopped bacon to the bare side of the pan, fry until cooked then combine with the courgettes and toms.

Crack the eggs into the boiling water, no need to swirl or anything, just plain water. Poach til the whites are firm.

Back at the courgette pan, throw in the spinach and basil and the chilli flakes if using instead of fresh chilli. Cook ’til wilted but not overdone, couple of mins tops.

Turn the courgetti out into serving bowls and top each with a poached egg, parmesan, black pepper and sea salt.
Nutrition info
Eggs are little packages of nutrition. They provide vitamin A, vitamin D, all the B vitamins, folic acid, and are a rich source of selenium (for thyroid function) and iodine as well as many other minerals. They are an excellent source of choline which helps our cells and nerves to signal, as well as with healthy construction of the cell walls.
Vitamins: A, B1, B2, B3, B12, C, E, K. Minerals: Copper, magnesium, iron, iodine, calcium, potassium, phosphorus, zinc.

Make every day this delicious, get a weekly eatnaturally plan!

The mainstay of a healthy diet is a wide range of vegetables, and some fruit. Meat and protein are the side dishes.
Sally Pinnegar
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