Zucchini Noodles with Poached Egg Topper

By ohioeggs  ,

January 21, 2019

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Looking for a low-carb, heart-healthy recipe that still fills you up? Look no further! A serving of Zucchini Noodles topped with a poached egg is only 210 calories while still offering 12g of high-quality protein.

  • Prep: 15 mins
  • Cook: 10 mins
  • 15 mins

    10 mins

    25 mins

  • Yields: 4 servings
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Ingredients

2 tablespoons extra virgin olive oil

2 medium garlic cloves, minced

1 red chili flakes

4 medium zucchini, spiralized into noodles

1 each salt and pepper

2 cups halved cherry tomatoes

2 cups packed baby spinach

1 teaspoon lemon zest

1 tablespoon fresh lemon juice

4 large eggs

1/4 cup shaved Parmesan

1/4 cup thinly sliced basil leaves

Directions

Heat oil in a large, deep nonstick skillet on medium-high heat. Cook garlic and chili flakes for 1 minute, stirring continually, or until softened. Add zucchini noodles, salt and pepper and cook, tossing gently, for 1 to 2 minutes or until zucchini has softened. Stir tomatoes, spinach, lemon zest and juice gently into zucchini mixture until well combined. Cook for another 1 to 2 minutes or until spinach is wilted and tomatoes are warmed through.

Meanwhile, bring 2 to 3 inches of water to boil in large saucepan or deep skillet. Adjust heat setting to keep liquid simmering gently. Break eggs, 1 at a time, into custard cup or saucer. Slip each egg into water holding dish close to surface. Cook eggs to a soft poach – about 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. (Do not stir.) Lift eggs from water with slotted spoon; drain well.

Divide zucchini mixture among 4 dinner plates and garnish with Parmesan and basil. Top each with 1 poached egg. Serve immediately

Use a spiralizer or spiral vegetable slicer on a setting such as curl to create shape that resembles long and thin noodles. Blot zucchini noodles with a paper towel if moist or watery, before proceeding with recipe.

Cooking eggs to a soft poach allows the yolk to remain runny, which creates a creamy sauce when cut into over the zucchini noodles.

Use very fresh eggs for poaching. They hold their shape better and form fewer wispy threads or “angel wings” in the water.

Do not swirl the water when poaching eggs. This creates a vortex that will ruffle the delicate egg protein. Relatively quiet water that is gently simmering produces the best result.

Poaching gadgets: A simple saucepan and slotted spoon are all that’s needed for superb poached eggs. However, specialized poaching equipment – rings that corral eggs as they cook in liquid, pan inserts with nonstick egg-shaped cups, and steam-cooking electric egg cookers – are also available.

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Nutrition Facts

Serving Size1/4 of recipe
Calories210
Sodium340mg
Protein12g
Cholesterol190mg
Sugar7g
Total Fat14g
Total Carbohydrates12g
Dietary Fiber4g

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info@ohiopoultry.org
(614) 882-6111

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