Poached egg, coriander, chilli and lime salad



Serves: 1

Prep time: 10 mins

Cooking time: 3 – 4 mins

Difficulty: medium






  • 1 egg
  • 1 courgette
  • 1 red chilli ( chopped and seeds removed)
  • 1 salad tomato (chopped)
  • 1 tablespoon sunflower seeds
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon chopped fresh coriander
  • 1 handful rocket
  • Pinch salt and pepper


  • 1 teaspoon lime juice



  • In a dry frying pan toast the seeds over a medium heat. Set to one side.
  • Spiralize the courgette into ribbons, finely chop the chilli and remove the seeds, chop the tomato and finely chop the fresh herbs. Add to a large salad bowl.
  • Add the rocket to the salad bowl with the salt, pepper and lime juice and toss.
  • Plate up the salad.
  • Heat a medium saucepan filled with water and a teaspoon white wine vinegar to a boil. Turn down the heat to a gentle simmer.
  • Crack the egg into a cup.
  • Make a whirlpool in the water and add the egg.
  • Cook in the water for 3-4 mins.
  • Remove with a slotted spoon and place on top of the salad.
  • Sprinkle with the toasted seeds and serve.


There is nothing more satisfying than cutting into a runny poached egg. They are such a great source of protein and in comparison to meat, inexpensive too ! Once you have mastered the art of poaching an egg (daunting I know, but so easy once you have tried trust me !), this salad is so quick and easy to whip up. 100% FODMAP friendly and full of amazing flavours this really is one you should give a go!


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