Poached Eggs with Vegetables

4 Servings

prep. time 8 min.

cook time 15 min.

Print Version

Nutrients per Serving

Calories

220

Fat

11 g

Saturated Fat

4 g

Trans Fat

0 g

Sodium

230 mg

Carbohydrate

14 g

Fibre

4 g

Sugars

3 g

Protein

16 g

Ingredients

eggs

2 cups

500 mg

seasoned vegetables*, cooked

Salt and pepper, to taste

2 tbsp

30 mL

Parmesan cheese, grated

Method

Poach eggs, 4 at a time, in simmering water 3 to 4 minutes. Remove with slotted spoon; drain on paper towels 1 minute. Transfer eggs to a plate.
Cover with plastic film and refrigerate. (Eggs may be cooked the night before.) Divide vegetables among 4 microwaveable containers, building an edge all around. Place 2 poached eggs in the middle of each container. Season to taste with salt and pepper. Sprinkle Parmesan cheese on top.
Microwave on HIGH (100%) until hot, 1 to 1 1/2 minutes.

Notes

*Use mixed fresh or frozen vegetables or ratatouille. Tip At lunch time, vent container. Microwave on HIGH until hot, 1 to 1 1/2 minutes. Suggestion for Complete Meal Serve with a crusty roll.

Hu FB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-1394.
Qureshi AI, et al. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Med Sci Monit. 2007;13:CR1-8.
Moeller SM, et al. The potential role of dietary xanthophylls in cataract and age-related macular degeneration. J Am Coll Nutr. 2000;19(Suppl):522S-527S.
Dwyer JH, et al. Oxygenated carotenoid lutein and progression of early atherosclerosis. Circulation. 2001;103:2922-2927.
Howell WH, et al. Plasma lipid and lipoprotein responses to dietary fat and cholesterol: a meta-analysis. Am J Clin Nutr. 1997;65:1747-1764.
Ginsberg HN, et al. A dose response study of the effects of dietary cholesterol on fasting and postprandial lipid and lipoprotein metabolism in healthy young men. Arterioscler Thromb Vasc Biol. 1994;14:576-586.
Grundy SM, et al. Workshop on the impact of dietary cholesterol on plasma lipoproteins and atherogenesis. Arterioscler Thromb Vasc Biol. 1988;8:95-101.
Vogel RA, et al. Effect of a single high-fat meal on endothelial function in healthy subjects. Am J Cardiol. 1997;79:350-354.
Otten JJ, Hellwig JP, Meters LJ, eds. Dietary reference intakes: the essential guide to nutrient requirements. Washington (DC): National Academies Press; 2006.
Merchant AT, et al. Interrelation of saturated fat, trans fat, alcohol intake, and subclinical atherosclerosis. Am J Clin Nutr. 2008;87:168-174.
Nutrition and food issues in the aging population. Rapport, Vol. 11. No. 3 Summer 1996.
Burr ML. Fish food, fish oils and cardiovascular disease. Clin Exp Hypertens. 1992;14:181-192.
Burr ML, et al. Effects of changes in fat, fish and fibre intakes on death and myocardial reinfarction; diet and reinfarction trial (DART). Lancet. 1989;2:757-761.
Antioxidant Vitamins and Health. National Institute of Nutrition Review No. 25 Winter;1996.
Steinberg D. Antioxidants in the prevention of human atherosclerosis. Summary of the proceedings of a National Heart, Lung and Blood Institute Workshop: September 5–6, 1991, Bethesda, Maryland. Circulation. 1992;85;2337-2344.
Kritchevsky D. Antioxidant vitamins in the prevention of cardiovascular disease. Nutrition Today. 1992;27:30-33.
Stampfer MJ, et al. Vitamin E consumption and the risk or coronary heart disease in women. N Engl J Med. 1993;328:1444-1449.
Rimm EB, et al. Vitamin E consumption and the risk of coronary heart disease in men. N Engl J Med. 1993;328:1450-1456.
Brown KM, et al. Vitamin E supplementation suppresses indexes of lipid peroxidation and platelet counts in blood of smokers and non-smokers but plasma lipoprotein concentrations remain unchanged. Am J Clin Nutr. 1994;60:383-387.
Rapola JM, et al. Effect of vitamin E and beta-carotene on the incidence of angina pectoris. A randomized, double-blind, controlled trial. J Am Med Assoc. 1996;275: 693-698.
Stephens NG, et al. Randomized controlled trial of vitamin E in patients with coronary disease: Cambridge Heart Antioxidant Study (CHAOS). Lancet. 1996;347: 781-786.
Willett WC, et al. Mediterranean diet pyramid: a cultural model for healthy eating. Am J Clin Nutr. 1995;61(Suppl):1402S-1406S.
Kafatos A, Mamalakis G. Changing patterns of fat intake in Crete. Eur J Clin Nutr. 1993;47(Suppl 1):S21-S24.
de Lorgeril M, et al. Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease. Lancet. 1994; 343:1454-1459.
Ulbricht TL, Southgate DA. Coronary heart disease: seven dietary factors. Lancet. 1991;338:985-992.
Berry EM, et al. Effects of diets rich in monounsaturated fatty acids on plasma lipoproteins: the Jerusalem nutrition study: high MUFAs vs high PUFAs. Am J Clin Nutr. 1991;53:899-907.
Inhibition of LDL oxidation by phenolic substances in red wine: a clue to the French paradox? Nutr Rev. 1993;51:185-187.
Renaud S, de Lorgeril M. Wine, alcohol, platelets, and the French paradox for coronary heart disease. Lancet. 1992; 339:1523-1526.
Sharp D. When wine is red. Lancet. 1993;341:27-28.
Rimm EB, et al. Prospective study of alcohol consumption and risk of coronary disease in men. Lancet. 1991;338:464-468.
White R, Frank E. Health effects and prevalence of vegetarianism. West J Med. 1994;160:465-470.
Janelle KC, Barr SI. Nutrient intakes and eating behavior scores of vegetarian and non-vegetarian women. J Am Diet Assoc. 1995;95:180-186,189.
Havala S, Dwyer J. Position of the American Dietetic Association: vegetarian diets. J Am Diet Assoc. 1993;93:1317-1319.
Product label information.
Cholesterol Facts. Heart and Stroke Foundation of Canada Web site. http://www.healthcheck.org/en/nutritional-information/cholesterol-facts.html. 2007. Accessed Jan 28, 2008.
Devron CA, et al. Omega-3 fatty acids – nutritional aspects. Can J Cardiol. 1995; 11(Suppl G):47G-54G.
Siscovick DS, et al. Dietary intake and cell membrane levels of long-chain n-3 polyunsaturated fatty acids and the risk of primary cardiac arrest. JAMA. 1995; 274:1363-1367.
Goodnight SH, Cairns JA. Therapeutic use of n-3 fatty acids for vascular disease and thrombosis. Fourth ACCP Consensus Conference on Antithrombotic Therapy. Chest. 1995;108(Suppl):302S-304S.
Endres S, et al. n-3 polyunsaturated fatty acids; update 1995. Eur J Clin Invest. 1995;25:629-638.
Health and Welfare Canada. Nutrition Recommendations: The Report of the Scientific Review Committee. Ottawa: Canadian Government Publishing Centre, Supplies and Services Canada;1990
Ferrier LK, et al. alpha-Linolenic acid- and docosahexaenoic acid-enriched eggs from hens fed flaxseed: influence on blood lipids and platelet phospholipid fatty acids in humans. Am J Clin Nutr.1995;62:81-86.
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids (Macronutrients). Washington, DC: National Academy Press; 2002.
Allred JB. Too much of a good thing? An overemphasis on eating low-fat foods may be contributing to the alarming increase in overweight among US adults. J Am Diet Assoc. 1995;95:417-418.
Nutrition: Evolution and Trends. National Institute of Nutrition. Rapport 9, Fall 1994.
Hof H, et al. When are Listeria in foods a health risk? Trends Food Sci Tech. 1994;5:185-190.
Scott, E. Food poisoning begins at home. American Society of Microbiologists Conference. New Orleans, May 1996.
Pollitt E, Mathews R. Breakfast and cognition: an integrative summary. Am J Clin Nutr. 1998;67(Suppl):804S-813S.
Mahoney CR, et al. Effect of breakfast composition on cognitive processes in elementary school children. Physiology Behav. 2005;85:635-645.
Zeisel SH. Choline: needed for normal development of memory. J Am Coll Nutr. 2000;19(Suppl):528S-531S.
Fibre up! Dietitians of Canada Web site. http://www.dietitians.ca. 2007. Accessed Jan 28, 2008.
The amino acid content of foods and biological data on proteins. Nutritional study no. 24. Rome: Food and Agriculture Organization of the United Nations;1970.
School breakfast programs:energizing the classroom. Minnesota Department of Children, Families and Learning;1998.
Dhurandhar, N.V. Egg breakfast enhances weight loss. Presented at Experimental Biology 2007. [Research supported by the Egg Nutrition Centre and American Egg Board.]