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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Food Trivia

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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