Don’t get stuck in a boring breakfast rut – these tasty rissoles with poached eggs will get your day off to a cracking good start.
Ingredients
- 600g beef mince (or pork, chicken or lamb)
- 1 onion, coarsely grated
- 1 cup fresh breadcrumbs
- 1 egg, lightly beaten
- Salt & pepper to taste
- 2 tomatoes, chopped
- 1/2 cup (60g) pitted black olives, chopped
- 1 tablespoon baby capers
- 1/4 cup chopped fresh parsley
- 1 tablespoon extra virgin olive oil
- 1 tablespoon white vinegar
- 4 eggs, extra
Method
- Step 1Combine mince, onion, breadcrumbs and egg in a bowl, season and mix well. Divide into four even patties.
- Step 2Cook rissoles in a large non-stick pan, over medium heat, for about 10 minutes until browned and cooked through.
- Step 3Meanwhile, combine tomatoes, olives, capers, parsley and oil.
- Step 4Fill a deep frying pan with water and add vinegar. Bring to a simmer over medium heat. Gently break eggs into water and poach for about 3 minutes until cooked to your liking. Remove eggs from pan with a slotted spoon and drain well.
- Step 5Serve rissoles topped with a poached egg and the tomato salad on the side.
- Low carb
- Low sugar
- Lower gi
Nutrition
2124 kj
Energy
31g
Fat Total
11g
Saturated Fat
3g
Fibre
43g
Protein
385mg
Cholesterol
451.01mg
Sodium
4g
Carbs (sugar)
14g
Carbs (total)
All nutrition values are per serve
Notes
- Author: Jess Sly
- Image credit: Bob Palmer
- Publication: Fresh Living
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