Poached Egg Brunch

Posted on July 22, 2024

This delightful breakfast treat brings together the velvety texture of a perfectly poached egg and the hearty benefits of a whole grain English muffin, made with either whole wheat or millet. It's an ideal way to kick-start your morning with a swift, healthy, and filling meal that will keep you going until lunchtime.

Breakfast

Ingredients

1 free range organic egg

1 tablespoon (maybe a little less but more than teaspoon) of vinegar

1 English Muffin- whole wheat or millet

Salt & Pepper to taste

Instructions

1

Set a pot of water on the stove and bring to almost boiling. More like an active and very heated simmer.

2

Add your vinegar, let simmer. It should not be boiling, just hot. Then toast muffin.

3

Crack an egg into a bowl. If the yolk breaks you will have to do it again. So, use some finesse. Also, this bowl should be small. like a cereal bowl.

4

Swirl the water in a circular motion. Get it moving and then…

5

Now take your bowl and lower it to just above the water, slightly tilted. Now put the egg into the water with ease.

6

Allow it to cook for about 5 minutes depending on how you like your yolks. After 2-3 minutes you’ll be able to take a spatula or similar and find the egg in the murky water and lift lightly to the top so you can view the yolk.

7

If your tool is a flat with holes that’s best as it strains out all extra water when you’re lifting it from the water onto your bread. I often use a spatula and try to train it at an angle because I use the spatula for almost everything.

Key Points About Ingredients:

• Free Range Organic Egg: Provides high-quality protein, essential amino acids, and healthy fats.
• Vinegar: Helps the egg whites to coagulate quickly, resulting in a better shape for the poached egg.
• Salt & Pepper: Simple seasoning that enhances the flavor.
• Whole Wheat or Millet English Muffin: Adds fiber, B vitamins, and a nutty flavor, contributing to a balanced meal.

Key Nutritional Insights:

• High Protein: The egg offers approximately 6-7 grams of high-quality protein, supporting muscle repair and growth.
• Low Calorie: A poached egg is a low-calorie option, with approximately 70-80 calories.
• Healthy Fats: Eggs contain healthy fats, including omega-3 fatty acids if the egg is from a free-range source.
• Fiber-Rich: Whole wheat or millet English muffin adds dietary fiber, promoting digestive health.
• Essential Vitamins and Minerals: Eggs are a good source of vitamins A, D, E, and B12, along with minerals such as iron, zinc, and selenium.

• Nutrition Facts

• Serving Size1
• Amount per serving
• Calories200
• Standard DV% Daily Value*
• Total Fat9 g72 g12.5%
• Saturated Fat3 g20 g15%
• Cholesterol200 mg300 mg66.67%
• Sodium400 mg2300 mg17.39%
• Total Carbohydrate20 g275 g7.27%
• Dietary Fiber2 g28 g7.14%
• Protein10 g50 g20%
• Vitamin D (Cholecalciferol)1 mcg20 mcg5%
• Iron1 mg18 mg5.56%
• Vitamin A90 mcg900 mcg10%
• Vitamin E (Tocopherol)0.7 mg15 mg4.67%
• Vitamin B12 (Cobalamine)0.6 mcg2.4 mcg25%
• Zinc0.6 mg11 mg5.45%
• Selenium15 mcg55 mcg27.27%
• * The % Daily Value (DV) 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.

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