Pan-fried bacon with poached egg and balsamic tomatoes
Guess what? You don’t have to give up your bacon and eggs when you’re dieting – just slightly change the way you cook them. Choose good lean back bacon and avoid streaky. With a GI of 45 this meal is high protein, low GI and provides 264 kcal per portion.
- 1 tsp sunflower oil
- 4 rashers of rindless smoked back bacon
- 1 tsp white wine vinegar
- 2 large very fresh eggs (fridge cold)
- 8 cherry tomatoes, halved
- good handful of watercress
- drizzle of good-quality balsamic vinegar
- freshly ground black pepper
Brush a large non-stick frying pan with sunﬂower oil, using the tip of a pastry brush. Place the pan over a medium heat and add the bacon. Cook for 2 minutes until lightly browned, then turn and dry-fry on the other side for another 3 minutes.
While the bacon is cooking, half ﬁll a medium non-stick saucepan with water, add the vinegar and bring to the boil. Turn the heat to low, so the water is only just bubbling.
Crack the eggs into the water, 1 at a time, spacing them well apart. Cook for 2½ minutes. Te eggs should rise to the surface within a minute. If the egg white sticks to the bottom of the pan, lift it gently with a wooden spoon. Alternatively, you can use a hob-top egg poacher, lightly greased with sunﬂower oil.
Add the tomatoes to the pan with the bacon and season with plenty of black pepper. Cook the tomatoes for about a minute until just beginning to soften, turning them once. Put a small pile of watercress on each plate.
Place some bacon and tomatoes on the plates and drizzle with a dash of balsamic vinegar. Take the eggs out of the water with a slotted spoon and place them on top. Season with a little more pepper and tuck in right away while it’s all lovely and hot