Heart-Healthy Classic Poached Eggs
Experience the simplicity and elegance of our **Heart-Healthy Classic Poached Eggs**, a light yet satisfying recipe perfect for breakfast, brunch, or even a quick dinner. By using just four simple ingredients—fresh eggs, vinegar, water, and a pinch of salt—this dish offers a guilt-free indulgence that's low in fat and packed with protein. The gentle whirlpool technique ensures perfectly shaped eggs with tender whites and luxuriously soft yolks. With only 15 minutes from start to finish, this quick and nutritious recipe pairs beautifully with whole-grain toast or steamed vegetables for a wholesome, heart-healthy meal. Ideal for clean eating and easy to master, these poached eggs will become a go-to staple in your healthy eating routine!
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Recipe Information
Ingredients
- 2 large fresh eggs
- 1 teaspoon vinegar
- 4 cups water
- 1 pinch salt
Instructions
Fill a medium saucepan with 4 cups of water and add a pinch of salt and 1 teaspoon of vinegar. Vinegar helps the egg whites coagulate more quickly. Bring the water to a gentle simmer over medium heat. You should see bubbles forming on the bottom of the pan, but they should not be rising to the surface.
Crack each egg into a small bowl or cup, ensuring the yolk remains intact and there is no shell in the bowl.
Once the water has reached the right temperature, create a gentle whirlpool by stirring the water with a spoon. This will help the egg white wrap around the yolk for a neat, uniform shape.
Carefully slide one egg into the center of the whirlpool. Repeat with the second egg, allowing a few seconds between adding each egg.
Let the eggs cook for about 3 to 4 minutes, depending on the desired firmness of the yolk.
Using a slotted spoon, gently lift each egg out of the water. Dab the spoon on a paper towel to remove excess water and place the poached eggs on a warm plate.
Serve immediately on whole-grain toast or with steamed vegetables for a wholesome, heart-healthy meal.
Nutrition Facts
Calories |
137 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 293 mg | 13% | |
| Total Carbohydrate | 1.2 g | 0% | |
| Dietary Fiber | 0.0 g | 0% | |
| Total Sugars | 1.2 g | ||
| Protein | 12.6 g | 25% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 114 mg | 9% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 142 mg | 3% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
