Poached Eggs Over Sauteed Greens - 12.61g Carbs, 1.87g Fiber, 3.28g Sugar
From: www.whfoods.
If you don't know what to have for breakfast today ...
Enjoy vegetables for breakfast! In many parts of the world vegetables
are a regular part of a healthy breakfast. This Healthiest Way of Eating
dish not only tastes great, contains only 130 calories, but also provides
a wealth of health-promoting nutrients including 719% of the daily value
(DV) for health-promoting vitamin K, 147% DV for vitamin C and 126% DV
for vitamin A.
4 eggs, preferably organic
1 tsp light vinegar (rice, apple cider, or white wine)
About 4 cups water
1 cup thinly sliced leeks, about 1 large leek, white part only
6 medium cloves garlic, sliced
4 cups chopped kale
3 + 1 Tbsp chicken broth
2 Tbsp fresh lemon juice
Salt and black pepper to taste
1. Slice leeks and garlic and let sit for at least 5 minutes to bring
out their health-promoting properties.
2. Bring water and vinegar to a fast simmer in a skillet large enough
to fit eggs. Make sure there is enough water to cover eggs.
3. While water is coming to a simmer, heat 1 TBS broth in a separate
stainless steel 10-12 inch skillet. Healthy Saute sliced leeks in
broth over medium heat for about 3 minutes. Add garlic slices and
continue to saute, stirring constantly for another minute.
4. Add kale, broth, and lemon juice, and simmer covered on medium
low heat for about 10 minutes, stirring occasionally.
5. When done season with salt and pepper.
6. Poach eggs until desired doneness. This will take about 5 minutes,
or just until the white is set and the yolk has filmed over. Remove
from vinegar water with a slotted spoon and place on top of greens.
Serves: 4
Nutrition per Serving:
130.20 Calories, 49.94 Calories from Fat, 14.56 Calories from Saturated Fat,
9.08g Protein, 12.61g Carbs, 1.87g Dietary Fiber, 0.73g Soluble Fiber,
1.04g Insoluble Fiber, 3.28g Total Sugar, 1.68g Monosaccharides,
0.25g Disaccharides, 7.46g Other carbs, 5.55g Total Fat, 1.62g Saturated Fat, 1.93g Mono Fat, 0.95g Poly Fat, 0g Trans Fatty Acids, 211.50mg Cholesterol
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