Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Poached Eggs
- Ingredients
- 1 garlic clove
- ½ bunch Chervil
- ½ bunch Chives
- 14 ozs Yogurt (low-fat)
- salt
- peppers
- 3 Tbsps White vinegar
- 4 eggs
- 1 Tbsp olive oil
- 2 tsps ground paprika
Peel the garlic and chop finely. Rinse the herbs and shake dry. Pluck chervil leaves and chop finely. Cut chives in rolls.
Pour everything into a shallow dish and stir in the yogurt. Season with salt and pepper.
Bring a large pot of about 1.5 liters (approximately 1 1/2 quarts) of water with 1 teaspoon of salt to a boil. Add the vinegar.
Crack open eggs one at a time into a ladle and carefully slide into the boiling water. After adding each egg, wait until the water boils again (doing so keeps white and yolk together).
Simmer eggs in barely boiling water until the egg white is firm, 4-5 minutes. Then scoop out one by one with a skimmer, drain each briefly and place in the yogurt sauce.
Heat the oil in a small pan. Add paprika and heat while stirring. Pour paprika oil over the eggs and serve immediately.
(Percentage of daily recommendation)
| Calorie | 163 cal. | (8 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
Healthy, because
Yoghurt and eggs provide power here with animal and vegetable protein. The eggs also score points with the fat-soluble vitamin A, which helps us see in the twilight. On top of that, the vitamin gives us a healthy skin colour. Herbs and garlic are full of secondary plant substances that strengthen our immune system and protect our cells from free radicals.
Even smarter
The poached eggs taste just as good for breakfast or brunch as they do for a small dinner or as a light snack for lunch. Best enjoyed with flatbread or baguette bread made from whole grain or potatoes: this adds some extra fibre. The choice of herbs for the yoghurt sauce can vary according to personal preference. The flavours of parsley, dill or borage go well with the lost eggs. By the way: If you want to save a little fat, leave out the spicy paprika oil and in the end just dust paprika powder over the eggs instead.