Herby eggs and courgettes

Properly cooked courgettes are a joy – they need seasoning and good olive oil and benefit from the softening of a slower longer fry. The golden yolkiness of a fried egg and some Italian mixed herbs and black pepper complements them beautifully.

Prep time: 3-4 mins
Cook time: 10 mins
Servings: 1
Servings: 1

Ingredients

  • 2 slices of sourdough bread
  • 1 free range organic and fresh egg
  • 1  large courgette quartered lengthways then chopped into triangular pieces
  • Half a clove of garlic, finely chopped – optional
  • Extra virgin olive oil
  • Sea salt
  • Cracked black pepper
  • Dried mixed herbs
  • Any suitable fresh herbs you have to hand – mint, basil and a tiny bit of tarragon work well

 

Instructions

Heat a couple of large glugs of olive oil in a frying pan and add the courgettes, garlic, sea salt and a bit of black pepper. Fry gently and stir periodically until the courgettes soften and absorb the oil and so that some are slightly caramelised.

Now either toast the bread or fry it in olive oil in a separate pan.

Turn back to the courgette pan and make a space in the centre of the courgette pile; crack an egg into the space and put a lid on. Cook until the white has set but the yolk is still soft.

To serve, pile the courgettes onto the toast, then add the egg and some more seasoning, along with dried mixed herbs.

Courgette glut

Nutrition Info

Courgettes

You might not put courgettes at the top of the ‘superfoods’ list but that would be a tragedy as they have a really broad range of nutrients even if not as massively stuffed with one or the other as something like broccoli.

Their top one is copper; copper is needed to make collagen, that vital thing that holds lots of bits of us together! It also helps to convert carbohydrates into energy, as well as incorporating iron into red blood cells. Copper is a co-factor for an enzyme called superoxide dismutase, which is one of the major antioxidant enzymes in your body – a co-factor means a kind of helper.

Courgettes are also an excellent source of manganese, which is great for bones and skin and again is a co-factor for that superoxide thing I mentioned above 🙂

And let’s not overlook their brilliant amount of fibre, essential if you want happy gut flora!

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Courrrrr, gette, that!

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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