Poached Eggs with Spinach on Toast - You Are What You Eat

Recipe: Poached Eggs with Spinach on Toast

Serves 2

1 tsp white wine or cider vinegar
2 very fresh, large free-range eggs (from the fridge)
1 tsp sunflower or olive oil
100g / 3½ oz baby spinach leaves, washed and drained
2 medium slices wholegrain bread
Freshly ground black pepper

Method

Fill a medium saucepan with 4cm/1 ½ in cold water. Add the vinegar and bring to the boil. Once boiling, remove from the heat and add the eggs, one at a time, spacing well apart.
Reduce the heat to low and return the pan to the hob. Cook the eggs very gently for about 4 minutes for a softly set yolk and longer if you prefer (loosen with a spoon if the egg white sticks to the bottom of the pan).
Heat the oil over a low heat in another pan, add the spinach and cook for about 2 minutes, stirring regularly until wilted. Toast the bread.
Put the bread on two plates. Season the spinach with freshly ground black pepper and pile onto the toast. Drain the eggs with a slotted spoon and place on top. Serve.

Nutritional information per serving:

202 calories
13g protein
10g fat (of which 2g saturated fat)
15g carbohydrate
3g fibre
0.9g salt

Health Facts

Eggs are one of the few dietary sources of vitamin D, which is essential for healthy bone formation, and also provide good amounts of vitamins A, E, B2 and B12. Spinach is rich in betacarotene, as well as providing lots of iron, vitamin C and folate - which can help to keep the heart healthy.

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