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Poached Eggs Over Sautéed 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 it contains only 130 calories, and provides a wealth of health-promoting nutrients.
Ingredients:4 eggs, preferably organic1 tsp light vinegar (rice, apple cider, or white wine)about 4 cups water1 cup thinlysliced leeks, about 1 large leek, white part only6 medium clovesgarlic, sliced4 cupsfinely chopped kale3 + 5 TBS chickenbroth2 TBS fresh lemon juicesalt and black pepper to taste
Directions:
Slice leeks and garlic and let sit for at least 5 minutes to bring out their health-promoting properties.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.While water is coming to a simmer, heat 3 TBS broth in a separate stainless steel 10-12 inch skillet. Healthy Sauté sliced leeks in broth over medium heat for about 3 minutes. Add garlic slices and continue to saute, stirring constantly for another minute.Add kale, broth, and lemon juice, and simmer covered on medium low heat for about 5 minutes, stirring occasionally.When done season with salt and pepper.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
Nutritional Profile
Poached Eggs over Sauteed Greens
1.00 serving
(151.68 grams)
Calories: 130
NutrientDRI/DV
vitamin K639%
vitamin C117%
vitamin A77%
manganese36%
selenium31%
molybdenum29%
biotin27%
copper27%
vitamin B224%
vitamin B621%
phosphorus20%
protein18%
iodine18%
vitamin B1217%
calcium14%
iron13%
folate13%
potassium12%
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 Sautéed 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
Calories: 130
NutrientAmountDRI/DV
(%)Nutrient
DensityWorld's Healthiest
Foods Ratingvitamin K575.51 mcg63988.4excellentvitamin C87.98 mg11716.2excellentvitamin A693.76 mcg RAE7710.7excellentmanganese0.71 mg364.9very goodselenium16.87 mcg314.2very goodmolybdenum12.96 mcg294.0very goodbiotin8.17 mcg273.8very goodcopper0.24 mg273.7very goodvitamin B20.31 mg243.3goodvitamin B60.35 mg212.8goodphosphorus141.15 mg202.8goodprotein9.08 g182.5goodiodine26.50 mcg182.4goodvitamin B120.40 mcg172.3goodpantothenic acid0.69 mg141.9goodcalcium136.76 mg141.9goodiron2.41 mg131.9goodfolate52.52 mcg131.8goodpotassium427.08 mg121.7goodWorld's Healthiest
Foods RatingRuleexcellentDRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%very goodDRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%goodDRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Poached Eggs Over Sautéed Greens
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