Image
main content start
How to Make Poached Eggs with Sautéed Greens
This colorful breakfast is a healthy way to start your day! Mixed greens provide fiber and nutrients for a diabetes-friendly meal that you’ll feel good about eating.
15 min prep time
10 min cook time
2servings
1/2 greens + 1 egg + 1/2 slice of toast
Print Recipe >
Step-By-Step Instructions:
-
Fill a wide, shallow pan with water and bring it to a gentle simmer. Add a splash of vinegar to the water.
-
Crack each egg into a small bowl.
-
Carefully slide each egg into the simmering water, one at a time. Poach for 3–4 minutes for a runny yolk, or longer for a firmer yolk.
-
While the eggs are poaching, heat oil in a separate skillet over medium heat.
-
Add chopped onions and cook until softened, about 5 minutes.
-
Stir in minced garlic and cook for an additional 30 seconds.
-
Add the chopped mixed greens to the skillet and sauté until wilted.
-
Season the greens with pepper, and red pepper flakes if using.
-
Remove the poached eggs from the water using a slotted spoon and place them on a plate lined with paper towels to drain excess water.
-
Serve the poached eggs on a bed of sautéed greens with whole-grain bread on the side.
Nutrition facts
2 Servings
-
Serving Size
1/2 greens + 1 egg + 1/2 slice of toast
- Amount per serving Calories 290
- % Daily value*
-
Total Fat
14g
18%
- Saturated Fat 2g 10%
- Trans Fats 0g
- Cholesterol 185mg 62%
- Sodium 290mg 13%
-
Total Carbohydrate
31g
11%
- Dietary Fiber 7g 25%
- Total Sugars 6g
- Added Sugars 3g 6%
- Protein 15g
- Potassium 451mg 10%
Ingredients
white vinegar
1 tbsp
eggs
2 large
canola oil
1 tbsp
onion(s) (finely chopped)
1 small
garlic (minced)
2 clove
mixed greens (such as spinach, kale, Swiss chard; chopped)
4 cup
black pepper
1/2 tsp
whole grain bread (toasted, cut in half)
2 slice
Related Recipes
View more related recipesDFH Related Recipes
Image
Image
Image
Sponsored
Stuffed Chicken Breast with California Dates, Spinach, & Herbed Ricotta
20 min
25 min
4
Reviews & Ratings