Mediterranean Flatbread with Poached Egg

Happy Heart Month! To celebrate, we have a delectable, Mediterranean Flatbread with a Poached Egg recipe. This is truly an ANY time-of-day meal – breakfast, lunch or dinner. Additionally, it’s good for your ticker. When it comes to heart-health, the goal is to emphasize nutrient-rich antioxidants and minerals that reduce inflammation and potential plaque build-up. So be sure to check out our most recent blog on Science-Based Strategies to Improve Heart Health for a full review. 

This post was sponsored by the Egg Farmers of Ontario, as always, all opinions are genuine.

 

Get all your ingredients ready before getting started!

What’s the Mediterranean Diet?

The Mediterranean Diet was formulated in the 1960s (became popular in the 1990s) with inspiration from cuisines of Greece, Italy and Spain. This diet includes unprocessed foods rich in fruits and vegetables, olive oil, legumes, whole grains, fish and lean proteins, which include eggs. When creating this Mediterranean Flatbread I used traditional favourites such as hummus, roasted peppers, fresh tomatoes, Italian parsley and crumbled feta. Additionally, the silky egg yolk adds another level of elegance and enjoyment.

When making your Mediterranean Flatbread with Poached Egg be sure to use veggies you have on hand. For example, arugula would be nice or black olives. Although mine was not yet ripe enough to include, an avocado would be another heart-healthy addition for anti-inflammatory fats.

How to Poach an Egg?

Poaching eggs is extremely intimidating! As an egg-lover, I have eggs ALL the time but poach them a lot less frequently and find myself referencing Pinterest to ensure I am doing it all correctly for the perfect runny, silky yolk.

Here’s my newest 1-2-3 Step for Poaching the Perfect Egg:

1. Crack your egg over a fine mesh strainer so excess wispy whites will be removed (can save these for adding to an omelette later.)Use the freshest eggs (the white stays closer to the yolk – however, older eggs work better for hard-cooking).

 

Crack your egg over a fine mesh strainer so excess wispy whites will be removed (can save this for adding to an omelette later.)

2. Then bring a pot of water to a gentle simmer. Next, add 1 tbsp of vinegar. This helps the egg whites to solidify forming a firmer white. Do NOT use salt in your poaching water – this will do the opposite and cause the whites to break apart. Lower your egg into the gently simmering water.

 

Add vinegar for poaching eggs but not salt!

3. Finally, set timer for 3 minutes. This is my preferred level for a runny yolk for my Mediterranean Flatbread with a Poached Egg. Cook for an extra minute or two longer for a firmer yolk.

 

Here’s my poached egg! Ready to be enjoyed!

• Prep Time: 5-10 minutes
• Cook Time: 3 minutes
• Serves: 1

Ingredients:

• 2 eggs, freshest you can find
• 1 tbsp white vinegar
• Naan flatbread, whole grain, garlic-flavoured, gluten free
• 3 tbsp hummus (your favourite type or homemade)
• Roasted peppers (jarred or home roasted)
• Cherry tomatoes, diced
• Italian parsley
• Feta cheese, crumbled
• Sprinkling of seeds (I used pumpkin and sesame)
• Kosher salt and fresh ground pepper to taste

Garnish: Balsamic glaze, olive oil drizzle & Italian Parsley

Directions for Mediterranean Flatbread with Poached Egg:

1. Firstly, to poach your egg, crack over a fine mesh strainer to remove any whites that will become wispy.
2. Then you’ll bring a sauce pan of water to a gentle boil and add tablespoon of white vinegar.
3. Lower your egg into the water and set timer for 3 minutes (or longer if wanting a firmer yolk).
4. Remove egg once cooked and set aside.
5. Toast your bread of choice and provide a smooth layer of hummus.
6. Then, add veggies (like roasted peppers, tomatoes), avocado, season with salt and pepper to taste, sprinkle seeds and crumbled feta on top.
7. Place your poached egg(s) gently on top of your decorated flatbread.
8. Lastly, garnish with Italian parsley, drizzle of olive oil and balsamic glaze.

Mediterranean Flatbread with Poached Egg

Yield: 1

Prep Time: 5 minutes

Cook Time: 3 minutes

Total Time: 8 minutes

This Mediterranean Flatbread with Poached Egg is loaded with flavour and nutrition.

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Ingredients

• 2 eggs, freshest you can find
• 1 tbsp white vinegar
• Naan flatbread, whole grain, garlic-flavoured, gluten free (LINK)
• 3 tbsp hummus (your favourite or homemade - link)
• Roasted peppers (jarred or home roasted – link to roast veg article)
• Cherry tomatoes, diced
• Italian parsley (LINK)
• Feta cheese, crumbled
• Sprinkling of seeds (I used pumpkin and sesame)
• Kosher salt and fresh ground pepper to taste
• Garnish: Balsamic glaze, olive oil drizzle & Italian Parsley

Instructions

1. First, to poach your egg, crack over a fine mesh strainer to remove any whites that will become wispy.
2. Bring a sauce pan of water to a gentle boil and add tablespoon of white vinegar.
3. Lower your egg into the water and set timer for 3 minutes (or longer if wanting a firmer yolk).
4. Remove egg once cooked and set aside.
5. Toast your bread of choice and provide a smooth layer of hummus.
6. Add veggies (like roasted peppers, tomatoes), sprinkle seeds on top and crumble feta.
7. Place your poached egg(s) gently on top of your decorated flatbread.
8. Garnish with Italian parsley, drizzle of olive oil and balsamic glaze.