Poached eggs with avocado, beetroot and spinach

  • Portion size: Serves 2
  • Ready in 15 minutes
  • Difficulty: easy

A nutritious poached egg and avocado breakfast recipe that’s packed with potassium, protein and vitamins B and C.

Make poached eggs the focus of a healthy filling dinner with this poached eggs with kale and polenta recipe.

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Ingredients

  • ½ ripe medium avocado
  • 4 cooked baby beetroot, quartered
  • Handful of baby leaf spinach
  • Drizzle of extra-virgin olive oil
  • Small handful of blanched and toasted hazelnuts, roughly chopped
  • Squeeze of lemon juice
  • 4 very fresh large free-range eggs (see Know-how)
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Method

  1. Peel, stone and slice the avocado, then gently toss in a bowl with the beetroot, spinach, olive oil, hazelnuts and lemon juice. Season and set aside.
  2. To poach the eggs, heat a large pan of salted water until it just bubbles gently. Crack an egg into a ramekin, then slide the egg into the water, lowering the ramekin as close to the water as possible. Using a dessert spoon, gently fold any stray strands of white around the yolk. Repeat with the other eggs. Cook for 2-3 minutes, then remove with a slotted spoon and put on kitchen paper to dry.
  3. Divide the avocado mixture among 4 plates, then serve the eggs on top, sprinkled with salt and pepper.
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Nutrition

  • 366kcals Calories
  • 28.4g (6.4g saturated) Fat
  • 21.7g Protein
  • 7.4g (6.5g sugars) Carbs
  • 5.2g Fibre
  • 0.9g Salt

Quick wins & tips

When poaching eggs, the fresher, the better (ideally less than 4 days old). A fresh egg white clings more closely to the yolk in the simmering water.

MICROWAVE IT Make a seriously good poached egg in the microwave in no time. Fill a mug with water, add a dash of vinegar, crack an egg into it and prick the yolk with a toothpick (this stops it exploding in the heat). Microwave for a minute, then drain and season for a soft-poached egg that’ll rival those cooked on the hob.

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