Vegetable Poached Eggs

Getting your "daily 5" of veggies couldn't be easier than in this hearty skillet egg dish loaded with the good stuff.

Vegetable Poached Eggs

LiveBetterAmericaRecipe by LiveBetterAmerica

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20 minutes

20 minutes

4 servings

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Nutrition Info

  • 1 Serving
  • 160
  • 6g
    (Saturated Fat 2g, Trans Fat 0g)
  • 215mg
  • 350mg
  • 15g
    (Dietary Fiber 4g, Sugars 8g)
  • 12g
  • Percent Daily Value*
  • 100%
  • 35%
  • 15%
  • 10%
  • Exchanges
  • 1
  • 1/2
  • 2
  • Carbohydrate Choices
  • 1

*Percent Daily Values are based on a 2,000 calorie diet.

Tips & Techniques

  • Egg-specially Good!

    Eggs supply chromium, a mineral we need in small amounts. Preliminary research suggests that people with diabetes may need a bit more chromium than others do.

Ingredients

  • 2  cups chopped broccoli
  • 2  cups chopped spinach (about 3 oz)
  • 1  large onion, chopped (1 cup)
  • 1  cup sliced mushrooms (about 3 oz)
  • 1  medium carrot, cut into julienne (matchstick) strips (about 1/2 cup)
  • 1  small zucchini, cut into julienne (matchstick) strips (about 1/2 cup)
  • 3/4  cup fat-free tomato pasta sauce (any variety)
  • 1/4  teaspoon pepper
  • 4  eggs
  • 1/4  cup shredded fat-free mozzarella cheese (1 oz)

Directions

  1. 1Spray 12-inch skillet with cooking spray; heat skillet over medium heat. Add broccoli, spinach, onion, mushrooms, carrot and zucchini; cook 8 to 10 minutes, stirring occasionally, until vegetables are crisp-tender.
  2. 2Stir in pasta sauce and pepper. Cook, stirring constantly, until thoroughly heated.
  3. 3Make four 3-inch holes in vegetable mixture, using large spoon. Crack 1 egg into each hole. Cover; cook about 5 minutes or until egg whites and yolks are firm, not runny. Sprinkle with cheese. Serve immediately.

Categories: Course, Main Dishes, Vegetarian

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