Eggs with Spinach & Carrots

Healthy Living, Recipes, Smart Eating

This vegetarian egg recipe makes for a great breakfast, lunch, or even light dinner. 

For many years, folks who were concerned about cholesterol avoided eggs. This thinking has since changed, and in 2015, the Dietary Guidelines for Americans removed a 300 mg daily upper limit for cholesterol from their recommendations, in line with the American Heart Association and the American College of Cardiology. 

One egg has 13 essential vitamins and minerals, high-quality protein, and the antioxidants lutein and zeaxanthin for about 70 calories, depending on the size of the egg. Eggs are also one of the few natural foods that are a good source of vitamin D, which was identified as a nutrient of concern for under-consumption and necessary for bone health. 

High cholesterol can be managed with a diet that’s rich in fruits and vegetables, fiber, eating fatty fish, and healthy fats (such as those found in avocados, nuts, and seeds). Reducing your intake of simple sugars as well as saturated and trans fats, like those found in fried foods and baked goods will also help. Maintaining or achieving a healthy weight while being physically active also promotes healthy cholesterol levels. 

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

⏲️ Ready in: 15 mins. 
🍳 Prep: 15 mins. 
🍽️ Serving size: 6 servings

Ingredients

  • 1 bag (10 oz.) Wegmans Organic Matchstick Carrots
  • 1 bag (6 oz.) Food You Feel Good About Baby Spinach
  • 1 1/2 Tbsp Italian Classics Campagnan Extra Virgin Olive Oil
  • Salt and pepper to taste
  • 2 Tbsp Wegmans White Distilled Vinegar
  • Food You Feel Good About Large Eggs
  • 6 slices Food You Feel Good About Multigrain Bread, toasted

Nutrition Facts

Nutrition information is per serving
Protein: 12g
Fiber: 6g
Carbohydrate: 32g
Sodium: 460mg
Cholesterol: 185mg
Saturated Fat: 2g
Fat: 10g
Calories: 250

Preparation

Blanch carrots in boiling, salted water on HIGH 1 min. Add spinach; cook 10 seconds. Remove veggies with slotted spoon; drain. Toss veggies with olive oil; season with salt and pepper. Set aside.

Return water to simmer; add vinegar. Gently crack eggs into simmering water; cook, about 4 min, until egg whites are firm.

Center spinach and carrots on serving plate; top with poached egg. Serve with toast.

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* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

Copyright  ©2020. Wegmans Food Markets, Inc. All Rights Reserved. This recipe was posted with permission from Wegmans Food Markets, Inc., however, all special diet claims attributed to this recipe were determined and referenced by Catholic Health.