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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.
Poached Eggs Over Sautéed Greens 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 finely chopped kale
  • 3 + 5 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 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.
  4. Add kale, broth, and lemon juice, and simmer covered on medium low heat for about 5 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

Nutritional Profile

Poached Eggs over Sauteed Greens
1.00 serving
(151.68 grams)
Calories: 130

NutrientDRI/DV

 vitamin K639%

 vitamin C117%





 biotin27%

 copper27%




 protein18%

 iodine18%


 calcium14%


 iron13%

 folate13%


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
Density
World's Healthiest
Foods Rating
vitamin K575.51 mcg63988.4excellent
vitamin C87.98 mg11716.2excellent
vitamin A693.76 mcg RAE7710.7excellent
manganese0.71 mg364.9very good
selenium16.87 mcg314.2very good
molybdenum12.96 mcg294.0very good
biotin8.17 mcg273.8very good
copper0.24 mg273.7very good
vitamin B20.31 mg243.3good
vitamin B60.35 mg212.8good
phosphorus141.15 mg202.8good
protein9.08 g182.5good
iodine26.50 mcg182.4good
vitamin B120.40 mcg172.3good
pantothenic acid0.69 mg141.9good
calcium136.76 mg141.9good
iron2.41 mg131.9good
folate52.52 mcg131.8good
potassium427.08 mg121.7good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/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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