Poached Eggs and Collard Greens

5.2.16 / Comment

Poached eggs with collard greens

When you think of a cruciferous vegetable, what comes to mind? If collard greens made the top 2 on your list, then we are impressed! This delightfully tasty, nutritionally dense vegetable is a staple in the southern part of the United States, and is wonderful when paired with ham, onion, garlic, and other savory food items. However, these dishes can be a bit heavy with un-necessary calories and fat, so we have decided to lighten things up and create a special recipe featuring a unique pairing of poached eggs and collard greens.

Collard greens are packed full of nutrition content, as one cup (cooked) provides an excellent source of vitamin K, vitamin A, manganese, vitamin C, fiber, calcium, vitamin B2, vitamin B6, iron, copper, vitamin E, magnesium, and protein. Studies have shown that key antioxidant phytonurtrients, caffeic acid, ferulic acid, quercetin, and kaempferol are among collard greens, which means that this broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells. Chronic oxidative stress—meaning chronic presence over overly reactive oxygen-containing molecules and cumulative damage to our cells by these molecules—is a risk factor for development of most cancer types. By providing us with such a great array of antioxidant nutrients, collard greens help lower our cancer risk by helping us avoid chronic and unwanted oxidative stress (1). With so many vitamins, minerals, antioxidants, and health benefits present, there is no surprise that this vegetable is one that should be included in our every day diets!

Collard and egg ingredients

Poached Eggs and Collard Greens
 
Prep time
Cook time
Total time
 
Serves: 2
Ingredients
  • 2 to 4 cups water
  • 1 teaspoon apple cider vinegar
  • 2 cups collard greens
  • 1 tablespoon olive oil
  • 2 teaspoons lemon juice
  • ½ teaspoon chives (fresh or dehydrated)
  • ¼ teaspoon sea salt
  • 4 large eggs
  • 4 grape tomatoes or 1 small tomato, diced
Instructions
  1. In a medium size saucepan, bring water and apple cider vinegar to a boil.
  2. In a small bowl, add olive oil, lemon juice, chives, and sea salt. Whisk together until emulsified. Set aside.
  3. Turn off the heat under the saucepan, crack eggs in a small bowl, and slide eggs into the water.
  4. Place the collard greens in a steamer basket, and place the steamer basket in the saucepan away from the eggs. Leave for four minutes or until the egg whites are firm and cooked and the yolks are runny.
  5. Remove the collard greens and place them on a plate. Pour half of the olive oil dressing over the collard greens.
  6. Use a slotted spoon to remove the eggs and drains them well. Place 1 cup of collard greens on each plate.
  7. Garnish plate with tomatoes.
Nutrition Information
Serving size: 1 serving, Calories: 230 calories, Fat: 18 grams, Saturated fat: 5 grams, Carbohydrates: 3 grams, Sugar: 1 gram, Sodium: 165 milligrams, Fiber: 1 gram, Protein: 15 grams, Cholesterol: 415 milligrams

(1) Collard Greens. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138

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