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Smashed peas and egg on toast

Super cheap and super tasty

10 mins
6 ingredients
$1.00 / person
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Smashed peas and egg on toast


Serves = 1

1/4 cup frozen peas

1/2 tsp lemon juice

1 tbsp low-fat ricotta cheese

½ tomato, sliced

1 egg

1 slice wholemeal bread

It’s this easy

  • Place peas in microwave safe bowl with a small amount of water and microwave for 2 minutes
  • Add the ricotta and lemon to the cooked peas and smash with a fork to form a paste
  • Heat 1 tsp olive oil in a small frypan over medium heat
  • Crack the egg into the frypan and cook until the egg white has turned opaque and yolks are cooked to your liking
  • While the egg is cooking, toast the bread and slice the tomato
  • Assemble dish – toast, pea paste, tomato, and egg on top
  • Season with pepper (optional)


  • Swap the ricotta for avocado for a dairy free alternative
  • Add other spices or herbs for extra flavour including fresh mint, rosemary or chives
  • Poach the egg


Nutrition Information (per serve)

  • Energy (1031kJ)
  • Protein (15.3g)
  • Total fat (10.9g)
  • Saturated fat (2.7g)
  • Carbohydrate (19.1g); Starch (14.1g), Sugars (5.0g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (4.9g)
  • Sodium (254mg)
  • Calcium (104mg)
  • Iron (2.5mg)


Contains: Gluten, Dairy, Wheat, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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