Poached Eggs over Spinach and Mushrooms - 8.36g Carbs, 2.99g Fiber, 3.01g Sugar
From: The George Mateljan Foundation
Don't reserve this meal just for breakfast; it's great for lunch or
dinner as well. You may not think to enjoy vegetables with eggs, but
it is a wonderful combination and a way to include more vegetables
in your Healthiest Way of Eating. Frozen vegetables are a good choice
when fresh is not available and it is also very convenient when you
don't have much time. Enjoy!
Prep and Cook Time: 20 minutes
4 large free-range chicken eggs
1 tsp light vinegar, (rice, white wine, or apple cider)
1 Tbsp chicken or vegetable broth
1/2 medium onion, chopped
2 cups sliced crimini mushrooms
1 medium tomato, seeds and excess pulp removed, chopped
3 medium cloves garlic, chopped
10 oz package frozen spinach, thawed and excess water removed
Salt and black pepper to taste
1. Chop onions and garlic and let sit for 5 minutes to enhance their
health-promoting properties.
2. Bring water to a high simmer in a 10-inch skillet with 1 tsp of
vinegar.
3. In a separate skillet heat 1 TBS broth. Healthy Sauté onion and
mushrooms in broth for 3 minutes over medium heat stirring frequently.
4. Add tomato, garlic, spinach, salt and pepper and sauté for another
2-3 minutes.
5. When water comes to a high simmer poach eggs for about 5 minutes,
or until whites are firm. Remove from water with a slotted spoon and
place over spinach mixture. Serves 4
Healthy Cooking Tips:
Make sure you do not add any salt to the poaching water for the eggs.
The salt has a tendency to dissolve the egg whites. By making sure
there is enough water in the poaching pan to cover eggs, you avoid
the eggs sticking to the bottom of the pan. You want the eggs to
float while they cook. This also avoids breaking the eggs when you
remove them with the slotted spoon. It is also important that the
water is at a steady simmer without boiling. You may want to lay
the spoon with the egg on a towel briefly after removing egg from
water. This allows the towel to absorb some of the poaching water
and won't dilute the flavor of your mushroom and spinach mixture.
Serves: 4
Total weight: 205.43g
Nutrition per Serving:
114.86 Calories, 48.44 Calories from Fat, 14.44 Calories from Saturated Fat,
9.8g Protein, 8.36g Carbs, 2.99g Dietary Fiber, 0.39g Soluble Fiber,
2.32g Insoluble Fiber, 3.01g Total Sugar, 5.38g Total Fat, 1.6g Saturated Fat, 1.92g Mono Fat, 0.84g Poly Fat, 0g Trans Fatty Acids, 211.50mg Cholesterol
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