Poached Egg on a Mediterranean Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 258 cal. | (12 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 0.6 g | (2 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6.6 μg | (33 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 25.2 μg | (42 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 17.3 μg | (38 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 344 mg | (9 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 252 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- ¼ Lettuce
- 80 grams green Olives (pitted)
- 100 grams Anchovy fillet (in oil)
- 200 grams Chicken breasts
- salt
- freshly ground peppers
- 3 Tbsps olive oil
- 2 Tbsps balsamic vinegar
- 1 pinch sugar
- 4 eggs
- 50 milliliters White vinegar
Preparation steps
Rinse lettuce, shake dry and tear leaves into slightly smaller pieces. Cut olives in half. Drain anchovies and pat dry. Rinse chicken, pat dry and cut into strips. Heat 1 tablespoon oil in a pan and fry chicken for 2-3 minutes on each side and season with salt and pepper. Then remove from heat and let rest until cooked. For the dressing, mix remaining oil in a bowl with vinegar, sugar and season with salt and pepper. Add a little water if necessary to reach desired consistency.
Break each egg into a small bowl or cup. Boil 1 liter (approximately 64 ounces) water in a pot and add wine vinegar. Carefully slide each egg into water. Gently stir liquids with a tablespoon around egg to create a round shape. Ideally, egg yolk should be completely surrounded by egg white. Cook for about 4 minutes so that egg white is firm and yolk is still soft.
Arrange lettuce leaves, chicken, olives and anchovies on plates. Lift eggs with a slotted spoon from the pot, drain well and place on the salad. Serve with the dressing.
