Green Salad with Tomatoes and Poached Egg

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Green Salad with Tomatoes and Poached Egg
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
469
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie469 cal.(22 %)
Protein26 g(27 %)
Fat28 g(24 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A1.1 mg(138 %)
Vitamin D4.8 μg(24 %)
Vitamin E6.1 mg(51 %)
Vitamin K217.1 μg(362 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.8 mg(73 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.3 mg(21 %)
Folate231 μg(77 %)
Pantothenic acid3.3 mg(55 %)
Biotin48.8 μg(108 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C59 mg(62 %)
Potassium958 mg(24 %)
Calcium200 mg(20 %)
Magnesium66 mg(22 %)
Iron5.1 mg(34 %)
Iodine20 μg(10 %)
Zinc3.3 mg(41 %)
Saturated fatty acids7 g
Uric acid46 mg
Cholesterol655 mg
Complete sugar10 g

Ingredients

for
4
For the salad
2 herbs Endive
1 Lettuce
2 bunches Arugula
4 Tomatoes
1 bunch parsley
For the dressing
2 Tbsps balsamic vinegar
4 Tbsps olive oil
1 tsp Mustard
salt
peppers
For the eggs
12 eggs
1 l water
1 ½ Tbsps Vinegar
peppers
8 slices Toast
How healthy are the main ingredients?
EndiveArugulaolive oilparsleyMustardTomato

Preparation steps

1.

Halve the endives lengthwise and cut out the tough center stalk. Separate the lettuce leaves. Rinse tomatoes, arugula, lettuce, and endive well, shake dry and cut into bite-size pieces. Halve tomatoes and cut into slices. Arrange all the vegetables on plates. Rinse the parsley, shake dry and remove leaves. Make a dressing by mixing the vinegar, oil, and mustard. Season with salt and pepper and sprinkle over the salad and garnish with parsley.

2.

Bring water and vinegar to a boil. Crack the eggs one at a time into a cup, then gently slide into the vinegar water. Poach each egg for 4 minutes and remove from the water with a slotted spoon. Arrange the eggs on top of the salad and sprinkle with freshly ground pepper.

3.

Toast bread slices and cut into shapes with a cookie cutter. Serve toast alongside the salad.