Prep time – 20mins
Cooking time – 20mins
Serves – 4
| Ingredients | Qty | Protein | Fat | CHO |
| Can of butter beans - 400g, 250g drained | 250g | 18 | 2 | 43 |
| Tomatoes - 1 x can chopped | 400g | 4 | 1 | 14 |
| Onion - small | 60g | 1 | 0 | 4 |
| Garlic (optional) | 1 clove | 0 | 0 | 0 |
| Mixed Italian herbs, dried - 1 teaspoon | 1 tsp | 0 | 0 | 0 |
| Olive oil, cold pressed - 1/2 tablespoon | 10ml | 0 | 10 | 0 |
| Salt and pepper to taste | n/a | 0 | 0 | 0 |
| Eggs, medium - 4 | 4 | 22 | 18 | 1 |
| Sourdough - 4 small pieces | 160g | 17 | 4 | 80 |
| Total per serve | 15g | 9g | 36g |
SERVES – 4
per Serve: main ingredients: 280 cal / 1160 kJ
for Gluten Free: use gluten free bread
Preparing the Beans
Drain and rinse the canned beans. Heat the olive oil in a saucepan and saute the onion and garlic for a few minutes. Add the tomatoes and herbs and bring to a boil, then simmer uncovered for 10 minutes. While the tomatoes are reducing, poach the eggs. Next, add the beans to the tomatoes and herbs and cook until heated through.
Poaching the Eggs
Add a few inches of water to a large saucepan and bring to the boil. Reduce to a simmer and add very fresh eggs*. Just let them slide into the water, rather than dropping from a height. Simmer gently for a few minutes. Using a slotted spoon lift an egg up to the surface of the water and test the softness by touching the yolk briefly, being careful not to burn yourself. Simmer the eggs till done to your liking. Poached eggs are traditionally cooked just long enough for the yolk to be soft and slightly runny. Immediately remove the eggs using the slotted spoon and transfer to a plate (they will continue to ‘cook’ a bit after being removed too).
To Serve
Spoon the beans evenly across four pieces of toast, then top with the egg. Garnish with fresh parsley or basil.
* Fresh eggs are 1-3 days old. The fresher they are the better for poaching as the whites cling around the yolk forming the nice rounded, ball shape of a poached egg. As the egg gets older, the white changes in consistency and is better used in omelettes, baking or as hard boiled eggs.
