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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!

Prep and Cook Time: 20 minutes Ingredients: 4 large free-range chicken eggs 1 tsp light vinegar, (rice, white wine, or apple cider) 1 TBS chicken or vegetable broth ½ medium onion, chopped 2 cups sliced crimini mushrooms 1 medium tomato, seeds and excess pulp removed, chopped 3 medium cloves garlic, chopped 10 oz package frozen spinach, thawed and excess water removed salt and black pepper to taste

Directions:

1. Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties.
2. Bring water to a high simmer in a 10-inch skillet with 1 tsp of vinegar.
3. 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

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. It is also important that the water is at a steady simmer without boiling. 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 won't dilute the flavor of your mushroom and spinach mixture.

Nutritional Profile

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 114.86 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 6006.06 IU 120.1 18.8 excellent vitamin C 24.68 mg 41.1 6.4 very good tryptophan 0.13 g 40.6 6.4 very good selenium 26.75 mcg 38.2 6.0 very good manganese 0.68 mg 34.0 5.3 very good vitamin K 27.12 mcg 33.9 5.3 very good vitamin B2 (riboflavin) 0.53 mg 31.2 4.9 very good folate 114.85 mcg 28.7 4.5 very good protein 9.80 g 19.6 3.1 good iodine 26.78 mcg 17.9 2.8 good phosphorus 178.28 mg 17.8 2.8 good potassium 557.14 mg 15.9 2.5 good copper 0.30 mg 15.0 2.4 good molybdenum 10.73 mcg 14.3 2.2 good iron 2.53 mg 14.1 2.2 good magnesium 54.83 mg 13.7 2.1 good vitamin B6 (pyridoxine) 0.27 mg 13.5 2.1 good vitamin B5 (pantothenic acid) 1.29 mg 12.9 2.0 good dietary fiber 2.99 g 12.0 1.9 good calcium 118.34 mg 11.8 1.9 good vitamin B3 (niacin) 2.01 mg 10.0 1.6 good vitamin B1 (thiamin) 0.15 mg 10.0 1.6 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 Spinach & Mushrooms

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