浏览食谱类别 or

Zucchini Noodles with Poached Egg Topper

Zucchini Noodles with Poached Egg Topper
×

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.

成分

份   4   服务规模   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茶匙盐
  • 1/4茶匙黑胡椒
  • 2 cups cherry tomatoes (halved)
  • 2杯袋装菠菜
  • 1茶匙柠檬皮
  • 1 tablespoons fresh lemon juice
  • 4个鸡蛋
  • 1/4杯帕尔马干酪
  • 1/4 cup thinly sliced basil leaves

方向

Tip: Click on step to mark as complete.

  1. Heat oil in large, deep nonstick skillet on medium-high heat. Cook garlic 和 chili flakes, stirring constantly, for 1 minute or until softened. 加入西葫芦面, 盐和胡椒，然后煮, 轻轻抛, for 1 to 2 minutes or until zucchini has softened. Stir tomatoes, spinach, lemon zest 和 juice gently into zucchini mixture until well combined. Cook for 1 to 2 minutes or until spinach is wilted 和 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 和 yolks begin to thicken but are not hard. (不要搅拌.) Lift eggs from water with slotted spoon; drain well.
  3. Divide zucchini mixture among 4 dinner plates 和 garnish with Parmesan 和 basil. Top each with 1 poached egg. 即可食用.

营养成分

Zucchini Noodles with Poached Egg Topper
卡路里卡路里
每份210美元
蛋白质蛋白质
每份12克
纤维纤维
每份4克

营养成分

卡路里 210
总脂肪 14.0 g
饱和脂肪 3.5 g
反式脂肪 0.0 g
多不饱和脂肪 2.3 g
不饱和脂肪 7.3 g
胆固醇 190 mg
钠 340 mg
总碳水化合物 12 g
膳食纤维 4 g
糖 7 g
蛋白质 12 g

饮食交流
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.

营养成分

Zucchini Noodles with Poached Egg Topper
卡路里卡路里
每份210美元
蛋白质蛋白质
每份12克
纤维纤维
每份4克
×
卡路里 210
总脂肪 14.0 g
饱和脂肪 3.5 g
反式脂肪 0.0 g
多不饱和脂肪 2.3 g
不饱和脂肪 7.3 g
胆固醇 190 mg
钠 340 mg
总碳水化合物 12 g
膳食纤维 4 g
糖 7 g
蛋白质 12 g

饮食交流
1 starch, 1 vegetable, 1 lean meat, 1 fat

成分

份   4   服务规模   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茶匙盐
  • 1/4茶匙黑胡椒
  • 2 cups cherry tomatoes (halved)
  • 2杯袋装菠菜
  • 1茶匙柠檬皮
  • 1 tablespoons fresh lemon juice
  • 4个鸡蛋
  • 1/4杯帕尔马干酪
  • 1/4 cup thinly sliced basil leaves

方向

Tip: Click on step to mark as complete.

  1. Heat oil in large, deep nonstick skillet on medium-high heat. Cook garlic 和 chili flakes, stirring constantly, for 1 minute or until softened. 加入西葫芦面, 盐和胡椒，然后煮, 轻轻抛, for 1 to 2 minutes or until zucchini has softened. Stir tomatoes, spinach, lemon zest 和 juice gently into zucchini mixture until well combined. Cook for 1 to 2 minutes or until spinach is wilted 和 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 和 yolks begin to thicken but are not hard. (不要搅拌.) Lift eggs from water with slotted spoon; drain well.
  3. Divide zucchini mixture among 4 dinner plates 和 garnish with Parmesan 和 basil. Top each with 1 poached egg. 即可食用.
This Heart-Check Certified recipe is brought to you by American Egg Board.

American Heart Association recipes are developed or reviewed by nutrition experts 和 meet specific, science-based dietary guidelines 和 recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, 高血压, heart disease 和/or other conditions or seeking low-sodium, 低脂, 低糖, low-cholesterol or low-calories recipes. However, this site 和 its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis 和 treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (哈哈), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. 版权所有. 授予权限, at no cost 和 without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; 和 proper attribution is made to the American Heart Association. 参见完整的使用条款.