Smokey Eggs on Sourdough
LunchSmokey flavoured scrambled eggs and smoked salmon with mozzarella cheese, fresh cherry tomatoes, on toasted sourdough with fresh salad and a tangy balsamic dressing.
Calories647kcal
Carbs44g
Protein44g
Fats33g
For Rest DayPerformance Benefits
This recipe has such a broad range of benefits that can help you recover from a high-intensity training or competition and even support recovery from injury. Polyunsaturated fatty acids (PUFAs), including Omega-3 are generally considered to be essential fatty acids, meaning they are necessary for maintaining normal physiology, but cannot be produced by the body and need to be obtained through the diet. Omega-3 are a type of polyunsaturated fatty acid and have been shown to be a natural anti-inflammatory which may help improve joint pain caused by inflammation
Health Benefits
This is a good example of a mixed meal, containing a good source of all three macronutrients. It would be a great one to add to your meal plan on a day when you are prioritising protein intake, healthy fat intake and immune supporting nutrients such as omega-3, Vitamin C, and Zinc. Salmon is a great source of Omega-3 and adding it to your meals 2-3 times per week is an easy way of increasing Omega-3 in your diet. For more omega-3 rich recipes, use the filter feature on our recipe page to find recipes such as Tuscan Salmon or Pro-espresso Pudding
Expert Tips
For more fibre, colour and nourishment, add in some other vegetables that you enjoy such as mushrooms, spinach or peppers. Gluten free recipe - use gluten free bread instead of sourdough.
Equipment
- Small pan
- Toaster
Ingredients
- ½ tbsp Rapeseed oil
- 3 Cherry tomatoes
- ½ tsp Smoked paprika
- ½ tsp Chilli powder
- 2 Eggs
- 20 g Grated mozzarella Cheese
- 50 g Smoked salmon
- 1 slice Sourdough (60g)
- ½ tbsp Butter
Salad
- 1 cup Salad
- 1 tbsp Balsamic vinegar
- ½ tbsp Rapeseed oil
Serving
Instructions
- Heat ½ tbsp oil on a pan.
- Add the cherry tomatoes, paprika and chilli.
- Cook for 3-4 minutes on a medium heat.
- Add the eggs to the pan and scramble lightly.
- Once the eggs are lightly scrambled, add the cheese and sliced smoked salmon. Mix gently until the cheese has melted through.
- Toast the bread.
- Place the salad in a bowl, drizzle over the balsamic and rapeseed oil.
- Butter the toast, serve alongside the salad, topped with the smokey eggs.
Nutrition
Serving: 1ServingCalories: 647kcalCarbohydrates: 44gProtein: 44gFat: 33gSaturated Fat: 13gPolyunsaturated Fat: 5gMonounsaturated Fat: 9gTrans Fat: 0.22gCholesterol: 465mgSodium: 1378mgPotassium: 1067mgFiber: 4gSugar: 11gVitamin A: 556ugVitamin C: 69mgCalcium: 158mgIron: 6.3mg
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