Hummus on wholegrain bread with sliced hard-boiled egg, cucumber and tomato. Twelve minutes, mostly boiling the eggs.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F).
- Ready in12 minutes
- Prep4 min
- Cook8 min
- Serves1
Ingredients
- 2 eggs
- 50 g hummus
- 2 slices wholegrain bread
- 80 g cucumber
- 60 g tomatoes (incl. cherry)
Method
- Boil the eggs for eight minutes, cool in cold water, peel and slice.
- Spread the hummus on the bread.
- Lay the egg, cucumber and tomato over the hummus and season with pepper.
What this plate gives you
Two boiled eggs give about 13 g of the 25 g of protein and the hummus and bread the rest; the bread, hummus and vegetables give 8 g of fibre. At 446 calories it is a little under a quarter of a 2,000-calorie day, the hummus and eggs being the 21 g of fat. Boil the eggs for eight minutes for a yolk that is set but not chalky.
Swaps
- A third egg: about 6 g more protein.
- Mashed avocado with the hummus: about 60 more calories.
- Paprika and lemon over the top: no change to the numbers.
Keeping it
Boiled eggs in the shell keep a week in the fridge (FSIS). Build the sandwich when you eat.
