The World's Healthiest Foods

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 /a> 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 10 minutes stirring occasionally.
    • When done season with salt and pepper.
    • Poach eggsuntil 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.
This page was updated on: 2004-06-25 17:05:01
© 2002 The George Mateljan Foundation