Mediterranean Diet Classic Poached Eggs

Elevate your breakfast or brunch game with these Mediterranean Diet Classic Poached Eggs—a light, nutritious, and flavorful dish that's as stunning as it is simple to prepare. This recipe combines perfectly poached eggs with a vibrant medley of sautéed baby spinach and juicy cherry tomatoes, all brought together with the rich tang of crumbled feta cheese and a drizzle of heart-healthy extra virgin olive oil. Infused with Mediterranean flair, each plate is garnished with fresh parsley for a pop of herbaceous freshness. Ready in just 20 minutes, this dish is not only quick but also packed with protein and wholesome ingredients, making it the perfect choice for those embracing a healthy lifestyle. Serve it as a satisfying standalone meal or pair it with crusty whole-grain bread for a complete Mediterranean-inspired dining experience.

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 4 large Fresh eggs
• 2 tablespoons White vinegar
• 100 grams Baby spinach
• 100 grams Cherry tomatoes
• 50 grams Feta cheese
• 1 tablespoon Extra virgin olive oil
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley

Directions

Step 1

Fill a medium-sized saucepan with water, about 1/3 full. Bring it to a gentle simmer over medium heat. Add the white vinegar to the simmering water.

Step 2

Crack each egg into a small bowl or ramekin. This makes it easier to slide the eggs gently into the simmering water.

Step 3

Create a gentle whirlpool in the water by stirring with a spoon. Carefully slide the eggs one at a time into the center of the whirlpool. This helps the egg whites wrap around the yolks.

Step 4

Allow the eggs to cook for about 3-4 minutes for a soft yolk. For a firmer yolk, cook for an additional minute.

Step 5

While the eggs are poaching, heat the olive oil in a skillet over medium heat. Add the baby spinach and sauté until wilted, about 2 minutes.

Step 6

Halve the cherry tomatoes and add them to the skillet with the spinach. Cook for another 2 minutes until the tomatoes are slightly softened.

Step 7

Remove the poached eggs with a slotted spoon and drain them on a paper towel.

Step 8

To serve, divide the spinach and tomato mixture evenly between plates. Top each with 2 poached eggs.

Step 9

Crumble feta cheese over the eggs and vegetables, and season with salt and black pepper to taste.

Step 10

Garnish with fresh parsley before serving immediately.

Nutrition Facts

Serving size	(506.6g)

Amount per serving	% Daily Value*
Calories	577.9

Total Fat 44.3g	0%
Saturated Fat 15.1g	0%
Polyunsaturated Fat 0.3g
Cholesterol 788.5mg	0%
Sodium 2085.7mg	0%
Total Carbohydrate 13.0g	0%
Dietary Fiber 4.1g	0%
Total Sugars 5.1g
Protein 35.9g	0%

Vitamin D 172IU	0%
Calcium 482.3mg	0%
Iron 8.2mg	0%
Potassium 643.2mg	0%

*The % Daily Value 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.

Source of Calories

Fat: 67.1%

Protein: 24.2%

Carbs: 8.7%