Boiled egg with rye bread soldiers
Prep time less than 30 mins
Cook time less than 30 mins
For a healthier version of the classic breakfast make rye bread soldiers. With a GI of 50 this meal is <a href=_http_/www.bbc.co.uk/food/collections/high-protein_low-gi_recipes__high.html protein, low GI</a> and provides 160 kcal per portion.
Half fill a medium saucepan with water and bring to the boil. Gently add the eggs to the water with a slotted spoon and return to the boil.
Cook the eggs in the boiling water for 6 minutes for a soft-boiled egg.
While the eggs are cooking, toast the bread, spread it with a thin layer of butter and cut into thin soldiers.
Put the eggs in egg cups and place on small plates. Cut off the tops and season to taste. Serve with the soldiers for dipping.
- 2 medium eggs
- 2 slices dark rye bread (pumpernickel)
- 5g unsalted butter, for spreading
- sea salt and ground black pepper
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