Poached Eggs on Wild Baby Arugula

Eggs are among the most nutritious food items on the planet. This is because nearly all the essential nutrients your body needs can be found in an egg, plus one large egg contains just 5 grams of fat and only 70 calories. Eggs are also one of the few foods considered to be a complete protein, which is essential for building and repairing tissue, keeping your body strong and healthy, and helping your body maintain a healthy metabolism. So when looking for foods that provide the maximum amount of nutrition for the least amount of calories, eggs are great for those trying to lose or maintain weight. 

Starting the day with a healthy breakfast that includes eggs provides a nutritious start to any morning, and a low-cal one too when poached and served over a bed of tender peppery arugula. Like most salad greens, arugula is packed with important nutrients such as vitamin A, calcium and iron, with a calorie content that is incredibly low at just five calories per cup. With very few calories and tons of flavour, it's a great green to help maintain a healthy weight without sacrificing great tasting foods!

Poached Eggs on Wild Baby Arugula
Serves 1

1 1/2 cups wild baby arugula
2 large eggs
1/4 cup white distilled vinegar
Maldon salt, fresh ground black pepper and paprika, to taste


Loosely arrange the arugula on a plate or dinner bowl and set aside. Pour the vinegar into 2 small bowls, and crack one egg into each bowl, being very careful not to break the yolk. Let stand for five minutes.

Meanwhile, bring a medium saucepan of water to a boil over medium-high heat. Using a whisk, vigorously swirl the water until a vortex forms in the centre. Slip the eggs with the vinegar into vortex, one at a time, and continue to swirl the water with the whisk around edges of pan until it returns to a boil. The egg white should wrap tightly around the yolk, forming an oval shape.

As soon as the water returns to a boil, reduce the heat to medium and gently simmer the eggs, frequently swirling the water, for 2 minutes. Using a slotted spoon, lift the eggs from water, place them onto paper towel and gently blot. To serve, place the poached eggs on top of the arugula and season with freshly ground pepper, Maldon salt and a sprinkle of paprika.