poached eggs with broccoli

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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