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Good Living / Snack

Kale poached egg and cherry tomato salad

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Kale poached egg and cherry tomato salad

Method

For the kale

  • Place a pan over medium heat along with the olive oil.
  • Add the kale, garlic, salt and pepper.
  • Sauté for 4 minutes, while continuously mixing until the kale becomes crunchy and its volume is reduced by half.
  • Add the chili flakes, mix and transfer to a plate.
  • To the same pan, add the slices of bread and toast until golden without adding any more oil.

For the poached eggs

There are 2 different ways to make poached eggs.

For the 1st way

  • In a pot full of gently simmering water, add the 4 tablespoons of vinegar, peppercorns, bay leaf and salt.
  • In a bowl, add the 5 tablespoons of white vinegar. Carefully crack the eggs and drop them in.
  • Allow them to sit in the vinegar for 1-2 minutes, until a film is created over them (vinegar has the ability to keep the eggs separate and to create a film over them that helps them cook better).  
  • Using a hand whisk, begin gently stirring the simmering water creating a whirlpool in the center of the pot. Be careful not to stir too vigorously.
  • Very carefully add the eggs, one at a time and let them cook for 3-4 minutes.
  • When ready, remove the eggs with a slotted spoon and transfer to a bowl full of chilled water.
  • When cool enough to handle, pick up each egg and use a pair of scissors to cut away any pieces of egg white that are hanging.
  • Transfer eggs to a dish lined with paper towels and set aside to drain.

For the 2nd way

  • Place a pot over heat, until it is gently simmering, as before.
  • You will need 1 small ramekin for each egg.
  • Place a piece of plastic wrap over each ramekin (3 small ceramic ramekins).
  • Press the plastic wrap inward with your hands, until it touches the bottom and each ramekin is lined nicely.
  • Add some olive oil, salt, pepper and thyme in each ramekin.
  • Carefully crack 1 egg open in to each ramekin.
  • Gently and carefully wrap each egg in the plastic wrap, creating small pouches for the eggs. Remove all of the air and tie a knot on each pouch to keep them securely wrapped while cooking.
  • Tie each pouch on to the handle of a wooden spoon.
  • Balance the wooden spoon on the edges of the pot.
  • Make sure that the hanging pouches are completely submerged in the water.
  • Cook for 3-4 minutes.
  • When ready, remove from pot and transfer to a bowl full of chilled water.
  • Use a pair of scissors to cut the knots from the pouches and carefully remove the plastic wrap from around each egg.
  • Repeat the same process for the rest of the eggs.

To serve

  • Position the slices of bread on a serving plate. Add the kale, cherry tomatoes, spring onion, mint, poached eggs and last, crumble the feta cheese with your hands over it.
  • Add a few drops of extra virgin olive oil and serve.
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Nutritional
Chart

Nutrition information per portion

360
Calories (kcal)
18 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

18.0
Total Fat (g)
26 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

5.6
Saturated Fat (g)
28 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

18.0
Total Carbs (g)
7 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

4.6
Sugars (g)
5 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

22.0
Protein (g)
44 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

4.5
Fibre (g)
18 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.1
Sodium (g)
18 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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