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Poached Eggs over Spinach & Mushrooms
Don't reserve this meal just for breakfast; it's great for lunch or dinner as well. You may not think to enjoy vegetables with eggs, but it is a wonderful combination and a way to include more vegetables in your Healthiest Way of Eating. Frozen vegetables are a good choice when fresh is not available and it is also very convenient when you don't have much time. Enjoy!
Poached Eggs over Spinach & Mushrooms Prep and Cook Time: 20 minutes



  1. Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties.
  2. Add 1 tsp vinegar to water in a 10-inch skillet.
  3. While water is coming to a high simmer, in a separate skillet heat 1 TBS broth. Healthy Sauté onion and mushrooms in broth for 3 minutes over medium heat stirring frequently.
  4. Add tomato, garlic, spinach, salt and pepper and sauté for another 2-3 minutes.
  5. When water comes to a high simmer poach eggs for about 5 minutes, or until whites are firm. Remove from water with a slotted spoon and place over spinach mixture.
Serves 4

Nutritional Profile

Poached Eggs over Spinach & Mushrooms
1.00 serving
(205.43 grams)
Calories: 115


 vitamin A74%


 vitamin B241%

 vitamin C33%



 vitamin K30%







 vitamin B616%



 vitamin B313%

 vitamin B113%






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 Spinach & Mushrooms 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 Spinach & Mushrooms
1.00 serving
205.43 grams
Calories: 115

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin A 664.06 mcg RAE 74 11.6 excellent
selenium 26.75 mcg 49 7.6 excellent
vitamin B2 0.53 mg 41 6.4 very good
copper 0.30 mg 33 5.2 very good
vitamin C 24.68 mg 33 5.2 very good
biotin 9.21 mcg 31 4.8 very good
vitamin K 27.12 mcg 30 4.7 very good
manganese 0.68 mg 30 4.6 very good
folate 114.85 mcg 29 4.5 very good
pantothenic acid 1.29 mg 26 4.0 very good
phosphorus 178.28 mg 25 4.0 very good
molybdenum 10.73 mcg 24 3.7 very good
protein 9.80 g 20 3.1 good
vitamin B12 0.44 mcg 18 2.9 good
iodine 26.78 mcg 18 2.8 good
vitamin B6 0.27 mg 16 2.5 good
iron 2.53 mg 14 2.2 good
magnesium 54.83 mg 13 2.0 good
vitamin B3 2.01 mg 13 2.0 good
vitamin B1 0.15 mg 13 2.0 good
zinc 1.36 mg 12 1.9 good
potassium 557.14 mg 12 1.9 good
calcium 118.34 mg 12 1.9 good
fiber 2.99 g 11 1.7 good
chromium 3.67 mcg 10 1.6 good
World's Healthiest
Foods Rating
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 Spinach & Mushrooms

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