Poached Eggs & Greens  by Tori Blake (Nutritionist) | Mealz

Poached Eggs & Greens

2 Servings

5 min Prep, 5 min Cook

Easy

Contains Eggs

Rating:

Eggs on toast would have to be one of my favourite breakfast dishes. It’s easy, quick and when done right, feels like a decadent cafe-style breakfast. This is my preferred way of eating eggs; nutritious, tasty and ready in less than 10 minutes! Best of all it gives you the chance to use all those delicious market ingredients while they are still vibrant and fresh.


Ingredients

  • Main ingredients:
  • Optional, for Seasoning:

Cooking Stages

    • Fill half a medium saucepan with water, cover, and bring to the boil.

    • While waiting for water to boil, in a small saucepan over medium heat gently sautee the garlic in the oil until fragrant.

    • Add the spinach and sautee for a couple of minutes until it has cooked down. Remove from heat and put aside.

    • Once water is boiling, reduce to a low heat and gently (but quickly!) lower four eggs (in their shells) into the water. Leave for no more than 10 seconds, and using a slotted spoon scoop the eggs out and pop to the side.

    • Add a dash of vinegar to the water, and using a wooden spoon, create a clockwise current in the water, so that it is whizzing around in a circular direction.

    • Quickly crack each egg one by one, and gently drop into the water. The clockwise movement of the water will ensure that the egg white doesn’t separate from the yolk.

    • Leave to cook over a low heat, uncovered, until the eggs are poached to your liking, approx. 5 minutes in my case.

    • While eggs are cooking, toast your bread, cut baby tomatoes in half and slice avocado.

    • Layer each piece of toast with 1/8 – 1/4 of an avocado, and squeeze over a little lemon juice and a pinch of dried chili. Spoon 1/4 of the spinach onto each piece, and top with 1/4 of the sliced tomatoes. Sprinkle with a little sea salt.

    • When the eggs are perfectly poached, remove with a slotted spoon, allowing any water to run off the egg before placing it on the toast.

Nutrition Facts

Serving Size 178 g

Amount Per Serving
Calories 140.5 cals7%
% Daily Value*
Kilojoules 589 kJ7%
Fat 5.1 g8%
Sodium 67.6 mg3%
Carbohydrate 18.4 g6%
Protein 7.8 g16%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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