Poached Egg With Spinach and Tomato

Servings: 2

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

2 high-omega three eggs

1 tablespoon white vinegar

olive oil

2 cloves of garlic, sliced finely

pinch of dried chilli flakes

1 bunch fresh spinach leaves, chopped roughly

salt and pepper to taste

2 slices whole grain bread, toasted

2 slices whole grain bread, toasted

1 tomato, sliced finely into rounds

Equipment:

frying pan

bowl

Cooking instruction summary:

Take a wide skillet and fill it with enough water so the eggs can be submerged. Bring it up to a steady boil and then drop the temperature so it's at a steady simmer. Add the vinegar. Break one egg into a bowl and slowly pour into the boiling water. Do the same with the second egg. Let it cook until the white is cooked around the yolk, about two to three minutes. In the meanwhile, heat another wide frying pan and add some olive oil. Add the garlic and chilli and saut for about a minute until fragrant. Add the spinach, mix gently and cover. Cook for a minute and shut off the heat. Season to taste with salt and pepper. Separate amidst the two slices of toast and add some slices of tomato. Top each bed of vegetables with a poached egg. Season with some salt and pepper. Serve immediately.

 

Step by step:


1. Take a wide skillet and fill it with enough water so the eggs can be submerged. Bring it up to a steady boil and then drop the temperature so it's at a steady simmer.

2. Add the vinegar.

3. Break one egg into a bowl and slowly pour into the boiling water. Do the same with the second egg.

4. Let it cook until the white is cooked around the yolk, about two to three minutes.

5. In the meanwhile, heat another wide frying pan and add some olive oil.

6. Add the garlic and chilli and saut for about a minute until fragrant.

7. Add the spinach, mix gently and cover. Cook for a minute and shut off the heat. Season to taste with salt and pepper. Separate amidst the two slices of toast and add some slices of tomato.

8. Top each bed of vegetables with a poached egg. Season with some salt and pepper.

9. Serve immediately.


Nutrition Information:

Quickview
385 Calories
18g Protein
20g Total Fat
34g Carbs
49% Health Score
Limit These
Calories
385k
19%

Fat
20g
32%

  Saturated Fat
3g
24%

Carbohydrates
34g
11%

  Sugar
5g
6%

Cholesterol
163mg
55%

Sodium
647mg
28%

Get Enough Of These
Protein
18g
36%

Vitamin K
838µg
799%

Vitamin A
16707IU
334%

Manganese
2mg
143%

Folate
383µg
96%

Vitamin C
57mg
69%

Magnesium
190mg
48%

Vitamin E
6mg
44%

Selenium
30µg
43%

Iron
7mg
40%

Potassium
1308mg
37%

Vitamin B2
0.63mg
37%

Fiber
7g
32%

Phosphorus
308mg
31%

Vitamin B6
0.61mg
31%

Calcium
296mg
30%

Vitamin B1
0.4mg
27%

Copper
0.43mg
21%

Vitamin B3
4mg
21%

Zinc
2mg
17%

Vitamin B5
1mg
12%

Vitamin B12
0.39µg
7%

Vitamin D
0.88µg
6%

covered percent of daily need
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