Thursday, 16 May 2013 - , , , , , , , , 2 comments

RECIPE : Courgette Brunch Nest with Turkish-style Poached Egg


This unusual breakfast or brunch dish will bring a real change to your repertoire and a zing to your palate. It may seem like a rather strange combination of ingredients, but it's well worth a try if you're looking for a new idea.
When we're losing or maintaining weight, boredom is one of our biggest enemies. I've found that if I continuously try new and vibrant dishes, I keep my eyes, tastebuds and stomach happy! If a dish is a visual feast before you even eat it, your brain will engage with that plate of food and send your stomach all the right messages.

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Turkish-style poached eggs are traditionally served with natural yoghurt and chilli. This gives a tangy but rich combination with a kick to wake you up. I've combined this idea with one of my own...lime-drenched courgette strips seasoned with fresh dill and black pepper, made into a frittata-style nest to house the egg and yoghurt. The resulting colours and flavours are fabulous.
It really is an exciting and tasty little dish.

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Each portion is 5pp/approx.200kcal
It's perfect for Filling & Healthy or Smple Start too.

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You will need : (Per portion)

1 courgette

 Juice of 1/2 lime

Fresh dill

Black pepper

2 medium eggs
(you can substitute one of the eggs for egg white only which will save you 2pp/approx.50kcal)


100g Total 0% fat Greek yoghurt

1/2 a chopped red chilli
(when buying chillies, the larger they are,  the less powerful they become, so choose according to the strength of heat you want)

1 Spring onion, sliced

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Start by squeezing the lime juice into a mixing bowl.


Cut the courgette into fine strips straight into the lime juice using a julienne peeler.
(Click HERE for link).
Add one egg (or egg white if you substitute) and mix well to coat the courgette evenly.


Add lots of fresh dill, pulled off the stalk into small pieces. Season well with freshly ground black pepper.


Heap the mixture in a generous mound, into a hot frying pan misted with Frylight oil.


Using two spoons, make a clearing in the centre. This forms your courgette 'nest' to cradle the poached egg and yoghurt later.


Cook for 5 minutes on a medium-high heat until the courgette has browned and the egg has set. It will be rigid enough to flip over using a spatula, or you can pop it under a hot grill if you prefer. The second side will also need 5 minutes cooking time.


While the courgette nest cooks on the second side, poach the second egg.
I find the best technique is to add a little white wine vinegar to simmering water and break the egg into it. Cook for 3-4 minutes then lift out using a slotted spoon and drain on kitchen paper.


When you are ready to serve the dish, gently transfer the courgette nest onto the plate.


Dollop the cool yoghurt right into the central space.


Place the hot poached egg on top of the yoghurt.


Scatter with the chopped fresh chilli and spring onion. Add as much or as little chilli as you wish.
Look how these last ingredients add a vibrant flourish that brings the dish to life.
Grind a little more black pepper on the top, or some paprika if you prefer.


As you break into the egg yolk, take a moment to enjoy the experience of it oozing over and into the tangy yoghurt and combining with the hot chilli and comforting courgette nest.
Tuck in and enjoy.

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Nirvana in a nest!

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TIP

For a more filling dish, serve with sourdough toast. Remember to calculate propoints/calories for any toast or bread added.

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2 comments:

Rachel 19 May 2013 at 10:05

Nom this sounds amazing! I love courgettes, and eggs and chilli, so this is like a dream combination for me. Can't wait to try it :-)

Rachel xx
http://theinelegantwench.blogspot.co.uk

Janey 19 May 2013 at 10:33

It's one of my faves Rachel! xx

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