poached eggs with broccoli
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Keto Poached egg with Broccoli

Ran out of breakfast ideas? You have got bored with the traditional egg breakfast?
This poached eggs with broccoli worth your try to enjoy a new healthy egg breakfast full of the essential vitamins to help you start the day actively and energetic

  • Prep Time10 min
  • Cook Time10 min
  • Total Time20 min
  • Yield1 Egg with Proccoli
  • Serving Size1.0 Egg with Proccoli
  • Energy200 cal
  • Cuisine
    • American
    • French
    • Italian
    • Mediterranean
  • Course
    • Breakfast
  • Cooking Method
    • Boiling
  • Suitable for Diet
    • Diabetic
    • Gluten Free
    • Halal
    • Low Calorie
    • Ketogenic Diet

Ingredients

  • 1 Egg
  • 1 Broccoli spear
  • 2 Cloves of garlic
  • 1 or 2 cuts of pastrami
  • 1 Tsp butter
  • Pinch of salt
  • Pinch of pepper
  • 1 lemon
  • 1 tsp of lemon zest
  • Parmesan cheese
  • Fresh thyme (optional)

Instructions

Preparing The Egg With Broccoli

1

To poach the egg you need a pot filled with water, Bring the water to a simmer.

2

In a cling film, crack the egg gently, and twist all the plastic wrap so well then place it into the boiling water. 

3

Let it cook for about 3 minutes, The egg white has to be firm and the yolk liquid

4

Plunge the egg in ice cold water to stop the cooking process, Until you prepare your side dish.

5

In a boiling water pot, put 1 broccoli spear and let it cook for 2 or 3 minutes with a pinch of salt.

6

In a pan, add 1 tsp of butter, add 1 tsp of lemon zest, 2 minced garlic then squeeze the second half of the lemon, stir well and add the broccoli to fry it and to take the lemon taste.

7

You can put back the egg in warm water if you want to serve it hot.

8

Now in your serving plate, sniff off the top of the cling film beside your fried broccoli.

Add on top one piece of your preferred cold cut

  • Nutrition Facts

  • Serving Size1.0 Egg with Proccoli
  • Amount per serving
  • Calories200
  • % Daily Value*
  • Total Fat11 g14.1%
  • Saturated Fat6 g30%
  • Trans Fat0 g
  • Polyunsaturated Fat1 g
  • Monounsaturated Fat4 g
  • Cholesterol181 mg60.33%
  • Sodium253 mg11%
  • Total Carbohydrate13 g4.73%
  • Dietary Fiber3 g10.71%
  • Total Sugars3 g
  • Protein13 g26%
  • Calcium32 mg2.46%
  • Iron9 mg50%
  • Vitamin A44 mcg4.89%
  • Vitamin C (Ascorbic Acid)95 mg105.56%

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