Mediterranean Diet Classic Poached Eggs
Elevate your breakfast with this delightful Mediterranean Diet Classic Poached Eggs recipe, a perfect union of vibrant flavors and wholesome ingredients inspired by the heart-healthy Mediterranean lifestyle. Featuring tender poached eggs nestled atop a bed of sautéed baby spinach and cherry tomatoes, this dish is crowned with the creamy tang of crumbled feta cheese and a drizzle of extra virgin olive oil. Infused with fresh parsley for a bright finish, this quick and nutritious meal comes together in just 20 minutes, making it ideal for busy mornings or elegant brunch gatherings. Packed with protein, rich in antioxidants, and bursting with Mediterranean vibes, this recipe delivers taste and nutrition in every bite, perfect for those seeking healthy breakfast ideas or Mediterranean diet recipes to brighten their plate.
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Recipe Information
Ingredients
- 4 large Fresh eggs
- 2 tablespoons White vinegar
- 100 grams Baby spinach
- 100 grams Cherry tomatoes
- 50 grams Feta cheese
- 1 tablespoon Extra virgin olive oil
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
Fill a medium-sized saucepan with water, about 1/3 full. Bring it to a gentle simmer over medium heat. Add the white vinegar to the simmering water.
Crack each egg into a small bowl or ramekin. This makes it easier to slide the eggs gently into the simmering water.
Create a gentle whirlpool in the water by stirring with a spoon. Carefully slide the eggs one at a time into the center of the whirlpool. This helps the egg whites wrap around the yolks.
Allow the eggs to cook for about 3-4 minutes for a soft yolk. For a firmer yolk, cook for an additional minute.
While the eggs are poaching, heat the olive oil in a skillet over medium heat. Add the baby spinach and sauté until wilted, about 2 minutes.
Halve the cherry tomatoes and add them to the skillet with the spinach. Cook for another 2 minutes until the tomatoes are slightly softened.
Remove the poached eggs with a slotted spoon and drain them on a paper towel.
To serve, divide the spinach and tomato mixture evenly between plates. Top each with 2 poached eggs.
Crumble feta cheese over the eggs and vegetables, and season with salt and black pepper to taste.
Garnish with fresh parsley before serving immediately.
Nutrition Facts
Calories |
578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 788 mg | 263% | |
| Sodium | 2086 mg | 91% | |
| Total Carbohydrate | 13.0 g | 5% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 5.1 g | ||
| Protein | 35.9 g | 72% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 482 mg | 37% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 643 mg | 14% | |
*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.
