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Poached Eggs Over Sauteed Greens

This is a wonderful way to serve healthy eggs, giving you a great tasting way to receive the benefits of more vegetables in your diet. Even though this recipe calls for kale, feel free to use any type of greens to your liking that are in season.

Poached Eggs Over Sauteed Greens Prep and Cook Time: 20 minutes

Ingredients:
4 free range chicken eggs
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. 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.
  2. While water is coming to a simmer, heat 1 TBS broth in a separate non-stick 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.
  3. Add kale, broth, and lemon juice, and simmer covered on medium low heat for about 10 minutes stirring occasionally.
  4. When done season with salt and pepper.
  5. 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

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Poached Eggs over Sauteed Greens
1.00 serving
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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