Courgettes with chilli-spiced yogurt and poached eggs

 

Courgettes are cooked in yogurt and chilli before being topped with perfectly poached eggs in this slightly different brunch dish. Serve with naan for soaking up the yogurty sauce.

NUTRITION: PER SERVING

CALORIES 337KCALS

FAT 23.4G (10G SATURATED

PROTEIN 20.4G

CARBOHYDRATES 9.2G (8.7G SUGARS)

FIBRE 4.3G

SALT 0.6G

Ingredients

2 tbsp rapeseed oil

2 medium courgettes, sliced

500g mixed tomatoes, larger ones halved or quartered

1 tbsp coriander seeds, roughly crushed

½-1½ tsp chilli flakes (depending on heat and taste)

8 small free-range eggs

500g greek yogurt

Handful mixed herbs (mint and coriander), finely chopped

10g unsweetened coconut flakes or desiccated coconut

Warmed naan breads to serve

Method

Heat 1 tbsp oil in a large shallow casserole (or heavy-based frying

pan) over a medium-high heat, add the courgettes and fry for 2-3 minutes until brown, then transfer to a plate. Turn down the heat to medium, then add the rest of the oil, the tomatoes, coriander seeds and chilli flakes. Mix well and cook for 6 minutes until fragrant and the tomatoes are starting to burst.

Meanwhile, fill a large pan about 5cm deep with boiling water from a kettle. Bring to a gentle simmer, crack in the eggs (you may need to do this in two batches) and cook for 3-4 minutes, then remove with a slotted spoon.

Return the courgettes to the casserole/pan to heat through, then

take the pan off the heat, mix in the yogurt, half the herbs and the coconut. Taste and season with salt and pepper, put the eggs on top, sprinkle with the remaining herbs and serve with warm naan breads.

Tips

- Swap courgettes for other green vegetables such as broad beans, green beans, sugarsnap peas or mangetout.

- Very fresh eggs are easier to poach, as the white stays close together as they cook.