Low calorie egg and watercress focaccia

  • Serves: 1
  • Prep: 5 mins
  • Cook: 5 mins
  • ★ ★ ★ ★ ☆

This sandwich makes an ideal pre-exercise meal due to its high content of carbohydrate and protein (from the egg). The protein helps lower the GI of the meal, which will produce longer-lasting energy. The watercress is rich in iron and folic acid, important for healthy red blood cells and oxygen delivery around the body. Low fat mayonnaise is a good source of monounsaturated fats, which aids aerobic metabolism during exercise.

Ingredients

  • 1 large British Lion egg

  • 1 tablespoon/15ml low-fat mayonnaise

  • Handful of watercress chopped (approx 25g)

  • 1 tsp wholegrain mustard

  • Freshly ground black pepper

  • 4 x 2.5cm (1 in) slices rosemary Focaccia bread (approx 75g)

  • Butter for spreading (optional)

Method

  1. Bring a large pan of water to the boil. Lower in the egg and cook for 5 - 6min for medium-boiled.
  2. Remove the egg from the pan with a large spoon, peel and place in a bowl with the mayonnaise, watercress, mustard and freshly ground black pepper. Mash with a fork.
  3. Meanwhile, toast the Focaccia on both sides under a hot grill, then spread with butter (optional). Place 1 heaped teaspoon of the egg mixture on each toast round and finish with freshly ground black pepper.
Nutritional information, per serving:
Calories Carbs Sugars Protein Fat Saturates Salt
326 34.0g 1.0g 15.0g 14.6g 2.6g 1.6g

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3.9 / 5 rating (16 votes)

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