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Try the exciting new lunch recipe from Day 5 of our upcoming 7-Day Meal Plan.

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Poached Eggs over Spinach & Mushrooms
Don't reserve this meal just for breakfast; it's great for lunch or dinner as well. You may not think to enjoy vegetables with eggs, but it is a wonderful combination and a way to include more vegetables in your Healthiest Way of Eating. Frozen vegetables are a good choice when fresh is not available and it is also very convenient when you don't have much time. Enjoy!
Poached Eggs over Spinach & Mushrooms Prep and Cook Time: 20 minutes

Ingredients:

Directions:

  1. Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties.
  2. Add 1 tsp vinegar to water in a 10-inch skillet.
  3. While water is coming to a high simmer, in a separate skillet heat 1 TBS broth. Healthy Sauté onion and mushrooms in broth for 3 minutes over medium heat stirring frequently.
  4. Add tomato, garlic, spinach, salt and pepper and sauté for another 2-3 minutes.
  5. When water comes to a high simmer poach eggs for about 5 minutes, or until whites are firm. Remove from water with a slotted spoon and place over spinach mixture.
Serves 4

Nutritional Profile

Poached Eggs over Spinach & Mushrooms
1.00 serving
(205.43 grams)
Calories: 115

NutrientDRI/DV






 copper33%

 biotin31%


 folate29%




 protein20%


 iodine18%




 iron14%



 zinc12%

 calcium12%

 fiber12%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Poached Eggs over Spinach & Mushrooms is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Poached Eggs over Spinach & Mushrooms
1.00 serving
205.43 grams
Calories: 115

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A664.06 mcg RAE7411.6excellent
selenium26.75 mcg497.6excellent
vitamin B20.53 mg416.4very good
manganese0.68 mg345.3very good
copper0.30 mg335.2very good
vitamin C24.68 mg335.2very good
biotin9.21 mcg314.8very good
vitamin K27.12 mcg304.7very good
folate114.85 mcg294.5very good
pantothenic acid1.29 mg264.0very good
phosphorus178.28 mg254.0very good
molybdenum10.73 mcg243.7very good
protein9.80 g203.1good
vitamin B120.44 mcg182.9good
iodine26.78 mcg182.8good
potassium557.14 mg162.5good
vitamin B60.27 mg162.5good
iron2.53 mg142.2good
magnesium54.83 mg142.1good
vitamin B32.01 mg132.0good
vitamin B10.15 mg132.0good
zinc1.36 mg121.9good
fiber2.99 g121.9good
calcium118.34 mg121.9good
chromium3.67 mcg101.6good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Poached Eggs over Spinach & Mushrooms

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