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Soft Boiled Egg & Courgette Dippers – Recipe

soft boiled egg & courgette dippers

Soft Boiled Egg & Courgette Dippers – Recipe

A tasty alternative to bread soldiers for your soft boiled egg. The fibre content of the flax, as well as helping the movement of food through the intestines, may assist with the absorption of nutrients due to mucilaginous fibre that helps delay gastric emptying.

Soft Boiled Egg & Courgette Dippers

Ingredients

  • 1 soft boiled egg
  • 2 tablespoons flaxseed
  • 1 whisked egg
  • 1 courgette
  • flour (buckwheat for gluten-free)  for coating courgette dippers
  • olive oil

Method

  1. Cut the courgette into dipper shapes and roll in the flour to coat
  2. Then roll the dippers into the whisked egg and then the flax seed
  3. Pan-fry the coated dippers in olive oil until browned and crispy, turning throughout the cooking
  4. Meanwhile soft boil the egg

Serves – 1, Prep. Time – 10 mins, Cooking Time – 10 mins.

Eggs

Eggs are a wonderful complete protein source. They contain all the essential amino acids. They are also rich in choline, a micronutrient often grouped in with the B vitamin family, that has essential roles to play in liver and brain function. A form of choline, phosphatidylcholine is a vital part for the fatty structural components of the brain.

Egg yolks are a very rich source of the carotenoid, lutein, which is partly responsible for the yellow colour. Lutein helps protect the macula densa of the eye from damage. (1)

References:

(1) Abdel-Aal, E.-S. M., Akhtar, H., Zaheer, K., & Ali, R. (2013). Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. Nutrients5(4), 1169–1185. http://doi.org/10.3390/nu5041169

Get more healthy recipes at Heather Richards Nutrition

Learn the culinary skills and gain the nutrition knowledge to confidently adapt your own favourite recipes to better support your health with the Sano Courses in Applied Nutrition.

 

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