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Poached Eggs Over Sauteed Greens

Enjoy vegetables for breakfast! In many parts of the world vegetables are a regular part of a healthy breakfast. This Healthiest Way of Eating dish not only tastes great, contains only 130 calories, but also provides a wealth of health-promoting nutrients including 719% of the daily value (DV) for health-promoting vitamin K, 147% DV for vitamin C and 126% DV for vitamin A.

Prep and Cook Time: 25 minutes Ingredients: 4 eggs, preferably organic 1 tsp light vinegar (rice, apple cider, or white wine) about 4 cups water 1 cup thinly sliced leeks, about 1 large leek, white part only 6 medium cloves garlic, sliced 4 cups chopped kale 3 +1 TBS chicken broth 2 TBS fresh lemon juice salt and black pepper to taste

Directions:

1. Slice leeks and garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
2. Bring water and vinegar to a fast simmer in a skillet large enough to fit eggs. Make sure there is enough water to cover eggs.
3. While water is coming to a simmer, heat 1 TBS broth in a separate stainless steel 10-12 inch skillet. Healthy Saute sliced leeks in broth over medium heat for about 3 minutes. Add garlic slices and continue to saute, stirring constantly for another minute.
4. Add kale, broth, and lemon juice, and simmer covered on medium low heat for about 10 minutes, stirring occasionally.
5. When done season with salt and pepper.
6. 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 from vinegar water with a slotted spoon and place on top of greens.

   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. 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 it won't dilute the flavor of your greens.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Poached Eggs Over Sauteed Greens is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Poached Eggs over Sauteed Greens 1.00 serving 151.68 grams 130.20 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 575.51 mcg 719.4 99.5 excellent vitamin C 87.98 mg 146.6 20.3 excellent vitamin A 6302.08 IU 126.0 17.4 excellent manganese 0.71 mg 35.5 4.9 very good tryptophan 0.11 g 34.4 4.8 very good selenium 16.87 mcg 24.1 3.3 good vitamin B2 (riboflavin) 0.31 mg 18.2 2.5 good protein 9.08 g 18.2 2.5 good iodine 26.50 mcg 17.7 2.4 good vitamin B6 (pyridoxine) 0.35 mg 17.5 2.4 good molybdenum 12.96 mcg 17.3 2.4 good phosphorus 141.15 mg 14.1 2.0 good calcium 136.76 mg 13.7 1.9 good iron 2.41 mg 13.4 1.9 good folate 52.52 mcg 13.1 1.8 good potassium 427.08 mg 12.2 1.7 good copper 0.24 mg 12.0 1.7 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Poached Eggs Over Sauteed Greens

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