Arugula Salad with Vegetables and Poached Egg

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Arugula Salad with Vegetables and Poached Egg
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
204
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie204 cal.(10 %)
Protein11 g(11 %)
Fat13 g(11 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.6 μg(8 %)
Vitamin E3.2 mg(27 %)
Vitamin K76.1 μg(127 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.2 mg(14 %)
Folate99 μg(33 %)
Pantothenic acid1.6 mg(27 %)
Biotin19.1 μg(42 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C46 mg(48 %)
Potassium581 mg(15 %)
Calcium101 mg(10 %)
Magnesium48 mg(16 %)
Iron3.2 mg(21 %)
Iodine10 μg(5 %)
Zinc1.3 mg(16 %)
Saturated fatty acids2.7 g
Uric acid125 mg
Cholesterol218 mg
Complete sugar6 g

Ingredients

for
4
For the salad
250 grams Snow peas
300 grams Cherry tomatoes
100 grams Arugula
6 Artichoke hearts (in a jar)
4 eggs
2 Tbsps Vinegar
For dressing
½ tsp Mustard
2 Tbsps White vinegar
salt
peppers
3 Tbsps olive oil
1 Tbsp chopped Fresh herbs
How healthy are the main ingredients?
Snow peaArugulaolive oilMustardArtichoke heartsegg

Preparation steps

1.

Rinse snow peas, trim, half crosswise and place in boiling salted water for 4 minutes. Blanch, drain and rinse in cold water, then drain again. Rinse and halve the tomatoes. Rinse, trim and spin dry the arugula. Cut artichoke hearts into halves or quarters.

2.

Mix mustard with white wine vinegar, drizzle in the olive oil, and season with salt and pepper to taste.

3.

Simmer water in a pot with salt and vinegar. Crack open one egg and place in a cup. Then pour the egg slowly into simmering water. Once the egg white and is firm, lift out with a slotted spoon. Repeat for each egg. Mix the salad ingredients with the dressing and arrange on plates. Place 1 poached egg on each salad and sprinkle with chopped herbs.