Poached Eggs with Spinach and Black Beans is a nutritious and delicious dish perfect for breakfast or brunch. This recipe combines protein-rich eggs, iron-packed spinach, and fiber-filled black beans for a balanced, flavorful meal that is quick and easy to prepare.
- Use fresh eggs for poaching, as they hold their shape better and result in a more elegant presentation.
- Add a splash of vinegar to the poaching water to help the egg whites set more quickly.
- Use a slotted spoon to gently place and remove the eggs from the poaching water to avoid breaking the yolks.
- To save time, you can use canned black beans. Just make sure to rinse them thoroughly to remove excess sodium.
- Wilt the spinach separately before adding it to the plate; this ensures it is cooked evenly and retains its bright green color.
Enjoy your perfectly poached eggs served over a bed of wilted spinach and black beans. This healthy and satisfying dish is sure to become a staple in your meal routine.
Nutrition Facts | |
---|---|
Serving Size | 260 grams |
Energy | |
Calories 270kcal | 13% |
Protein | |
Protein 20g | 14% |
Carbohydrates | |
Carbohydrates 24g | 7% |
Fiber 9g | 25% |
Sugar 0.60g | 1% |
Fat | |
Fat 10g | 12% |
Saturated 3.31g | 11% |
Cholesterol 410mg | - |
Vitamins | |
Vitamin A 250ug | 28% |
Choline 370mg | 67% |
Vitamin B1 0.28mg | 23% |
Vitamin B2 0.62mg | 48% |
Vitamin B3 0.92mg | 6% |
Vitamin B6 0.18mg | 11% |
Vitamin B9 180ug | 44% |
Vitamin B12 1.02ug | 42% |
Vitamin C 10mg | 11% |
Vitamin E 2.31mg | 15% |
Vitamin K 110ug | 93% |
Minerals | |
Calcium, Ca 110mg | 8% |
Copper, Cu 0.27mg | 30% |
Iron, Fe 4.38mg | 40% |
Magnesium, Mg 80mg | 18% |
Phosphorus, P 330mg | 27% |
Potassium, K 640mg | 19% |
Selenium, Se 33ug | 60% |
Sodium, Na 910mg | 61% |
Zinc, Zn 2.04mg | 19% |
Water | |
Water 200g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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