Zucchini Noodles with Poached Egg Topper

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Zucchini Noodles with Poached Egg Topper
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Zucchini Noodles with Poached Egg Topper

Get ready to fall in love with zoodles (zucchini noodles)! These spiralized veggies are a low-calorie substitution for pasta. Top with a poached egg for a well-rounded dish.

Nutrition Analysis (per serving) If using 1 tablespoon of maple syrup in pumpkin yogurt sauce.

This Heart-Check Certified recipe is brought to you by American Egg Board.

Ingredients

Servings  4   Serving Size   2 cups of veggie mixture with 1 egg (1/4 of the recipe)

  • 2 tablespoons olive oil, extra virgin
  • 2 garlic cloves (minced)
  • 1/2 teaspoon red pepper flakes
  • 4 medium zucchini, spiralized into noodles (about 4 cups)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups cherry tomatoes (halved)
  • 2 cups packed baby spinach
  • 1 teaspoon lemon zest
  • 1 tablespoons fresh lemon juice
  • 4 eggs
  • 1/4 cup Parmesan cheese
  • 1/4 cup thinly sliced basil leaves

Directions

Tip: Click on step to mark as complete.

  1. Heat oil in large, deep nonstick skillet on medium-high heat. Cook garlic and chili flakes, stirring constantly, for 1 minute 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 1 to 2 minutes or until spinach is wilted and tomatoes are warmed through.
  2. 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.
  3. Divide zucchini mixture among 4 dinner plates and garnish with Parmesan and basil. Top each with 1 poached egg. Serve immediately.

Nutrition Facts

Zucchini Noodles with Poached Egg Topper

CaloriesCalories

210 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

4g Per Serving

Nutrition Facts

Calories 210
Total Fat 14.0 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 7.3 g
Cholesterol 190 mg
Sodium 340 mg
Total Carbohydrate 12 g
Dietary Fiber 4 g
Sugars 7 g
Protein 12 g

Dietary Exchanges
1 starch, 1 vegetable, 1 lean meat, 1 fat

This Heart-Check Certified recipe is brought to you by American Egg Board.

Get ready to fall in love with zoodles (zucchini noodles)! These spiralized veggies are a low-calorie substitution for pasta. Top with a poached egg for a well-rounded dish.

Nutrition Analysis (per serving) If using 1 tablespoon of maple syrup in pumpkin yogurt sauce.

This Heart-Check Certified recipe is brought to you by American Egg Board.

Nutrition Facts

Zucchini Noodles with Poached Egg Topper

CaloriesCalories

210 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

4g Per Serving
×
Calories 210
Total Fat 14.0 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 7.3 g
Cholesterol 190 mg
Sodium 340 mg
Total Carbohydrate 12 g
Dietary Fiber 4 g
Sugars 7 g
Protein 12 g

Dietary Exchanges
1 starch, 1 vegetable, 1 lean meat, 1 fat

Ingredients

Servings  4   Serving Size   2 cups of veggie mixture with 1 egg (1/4 of the recipe)

  • 2 tablespoons olive oil, extra virgin
  • 2 garlic cloves (minced)
  • 1/2 teaspoon red pepper flakes
  • 4 medium zucchini, spiralized into noodles (about 4 cups)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups cherry tomatoes (halved)
  • 2 cups packed baby spinach
  • 1 teaspoon lemon zest
  • 1 tablespoons fresh lemon juice
  • 4 eggs
  • 1/4 cup Parmesan cheese
  • 1/4 cup thinly sliced basil leaves

Directions

Tip: Click on step to mark as complete.

  1. Heat oil in large, deep nonstick skillet on medium-high heat. Cook garlic and chili flakes, stirring constantly, for 1 minute 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 1 to 2 minutes or until spinach is wilted and tomatoes are warmed through.
  2. 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.
  3. Divide zucchini mixture among 4 dinner plates and garnish with Parmesan and basil. Top each with 1 poached egg. Serve immediately.

This Heart-Check Certified recipe is brought to you by American Egg Board.


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