Low Fat Poached Eggs on Toast
Start your day with this delicious and healthy recipe for Low Fat Poached Eggs on Toast, a quick and easy breakfast option packed with flavor and nutrition. Featuring perfectly poached eggs with velvety yolks nestled atop golden whole-grain toast, this dish is elevated by the addition of fresh parsley and a sprinkle of salt and black pepper for extra zest. Using a simple simmering technique with water and white vinegar, this recipe ensures flawlessly poached eggs every time, while keeping fats at a minimum. Ready in just 20 minutes, this wholesome breakfast is ideal for busy mornings or as a light brunch. Plus, it’s packed with protein and fiber, making it a satisfying choice that supports a healthy lifestyle. Whether you're a seasoned cook or a kitchen novice, this easy-to-follow recipe will quickly become your go-to for nutritious comfort food.
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Recipe Information
Ingredients
- 2 pieces Large eggs
- 4 cups Water
- 1 tablespoon White vinegar
- 2 slices Whole-grain bread
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Fresh parsley
Instructions
Fill a medium saucepan with 4 cups of water and add 1 tablespoon of white vinegar. Bring to a gently rolling boil over medium heat.
While the water is heating, crack each egg individually into a small bowl or ramekin to ensure the yolks remain intact.
Once the water reaches a gentle boil, reduce the heat to a simmer. Using a spoon, stir the water to create a light whirlpool effect in the center.
Carefully slide each egg into the center of the whirlpool, allowing the egg whites to wrap around the yolks.
Let the eggs poach for 3-4 minutes, adjusting the heat as necessary to maintain a gentle simmer.
While the eggs are poaching, toast the whole-grain bread slices until they are golden brown.
Once the eggs are cooked to your desired level of doneness, use a slotted spoon to gently remove them from the water, allowing excess water to drain.
Place the poached eggs onto the toasted whole-grain bread slices.
Season with salt and black pepper to taste.
Garnish with fresh parsley before serving. Enjoy your low-fat poached eggs on toast!
Nutrition Facts
Calories |
289 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 983 mg | 43% | |
| Total Carbohydrate | 31.3 g | 11% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 4.0 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 148 mg | 11% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 305 mg | 6% | |
*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.
