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Friday, November 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] Poached Eggs Over Collard Greens and Shiitake Mushrooms - 14.36g Carbs, 3.45g Fiber, 2.78 g Sugar

Poached Eggs Over Collard Greens and Shiitake Mushrooms - 14.36g Carbs, 3.45g Fiber, 2.78 g Sugar

From: The George Mateljan Foundation
This recipe is a great one for dinner as well as breakfast. The shiitake mushrooms adds the unique umami Asian flavor to this dish.
Prep and Cook Time: 20 minutes

6 cups chopped collard greens
1 medium onion, cut in half and sliced thin
6 fresh shiitake mushrooms, sliced medium thick, stems removed
4 fresh omega-3-rich eggs
about 4 cups water
1 Tbsp apple cider vinegar, or any white wine vinegar

>> Dressing
1 Tbsp fresh lemon juice
1 Tbsp minced fresh ginger
3 medium cloves garlic pressed
1 Tbsp soy sauce
1 Tbsp extra virgin olive oil
Salt and white pepper to taste

Slice onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.

Bring 2" of water to a boil in a steamer pot.

Rinse greens well. Roll or stack leaves and cut into 1/4" slices and cut again crosswise. Let sit for 5-10 minutes.

Steam collard greens, mushrooms and onions together for 5 minutes.

While steaming greens, get ready for poaching eggs by bringing water and vinegar to a fast simmer in a small, shallow pan. You can start on high heat, and once it comes to a boil, reduce heat to a simmer before adding eggs. Make sure there is enough water to cover eggs.

Mix together lemon juice, ginger, garlic, soy sauce, olive oil, salt, and pepper in a small bowl.

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 vegetables from steamer and toss with dressing. Remove eggs from water with a slotted spoon and place on plate of tossed greens.

Serves: 4
Total weight: 189.19g
Nutrition per Serving: 166.10 Calories, 8.78g Total Fat, 9.36g Protein, 14.36g Carbs, 3.45g Dietary Fiber, 2.78 g Total Sugars, 1.71 g Monosaccharides, 0.41g Disaccharides, 0.98g Soluble Fiber, 1.47g Insoluble Fiber, 3.01g Other Carbs, 4.44g Monounsaturated Fat, 1.12g Polyunsaturated Fat, 2.07g Saturated Fat, 0.03g Trans Fat, 79 Calories from fat, 18.62 Calories from saturated fat, 211.50mg Cholesterol, 1.28 mg Iron, 290.74 mg Potassium, 405.99 mg Sodium