Heart Healthy
Poaching is a simple way to prepare meals, especially delicate foods like eggs and fish. This method brings a liquid to a boil and then food gently simmers in it. While the water is coming to a boil, you’ll have plenty of time to put together a delicious salsa whose star is a tangy tomatillo. Tomatillos, which are commonly used in Mexican cuisine, have a slightly acidic taste with hints of lemon.
This recipe is supported by Eggland's Best.
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Poached Egg Tostadas with Avocado-Pico de Gallo Salsa
Poaching is a simple way to prepare meals, especially delicate foods like eggs and fish. This method brings a liquid to a boil and then food gently simmers in it. While the water is coming to a boil, you’ll have plenty of time to put together a delicious salsa whose star is a tangy tomatillo. Tomatillos, which are commonly used in Mexican cuisine, have a slightly acidic taste with hints of lemon.
This recipe is supported by Eggland's Best.
-
Servings:
4
-
Serving Size :
1 egg and 1/2 cup salsa
Ingredients
Ingredients
-
Cooking spray -
4 corn tortillas -
4 cups water -
1 tablespoon white vinegar -
4 large eggs
Salsa
-
1 medium avocado -
1 medium Anaheim pepper OR -
1 medium poblano pepper -
1 medium tomatillos -
1/2 medium tomato -
1/4 cup red onion -
1/4 cup cilantro -
2 tablespoons lime juice -
1 medium garlic clove -
1/8 teaspoon salt
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
Arrange the tortillas in a single layer on the foil. Lightly spray the tortillas with cooking spray. Using a fork, pierce the tortillas a few times to prevent them from filling with air. Bake for 5 to 6 minutes on each side, or until golden brown. Transfer to serving plates. -
Meanwhile, in a large skillet, bring the water and vinegar to a boil over high heat. -
In a medium bowl, gently stir together all the salsa ingredients. Set aside. -
Once the water has come to a boil, reduce the heat and simmer. Break an egg into a cup and then carefully slip the egg into the simmering water. Repeat with the remaining eggs, placing them in the water so they don’t touch. Simmer for 3 to 5 minutes, or until the whites are completely set and the yolks are beginning to set, but aren’t hard. Using a slotted spoon, drain the eggs well. Place each egg on a tostada. Serve with the salsa.
Cooking Tip: The vinegar helps the egg whites firm up faster and prevents them from spreading too much.
Cooking Tip: To boil water faster, use room temperature or warm/hot water from the kitchen faucet rather than cold water from the refrigerator.
Tip: Choose hard-fleshed tomatillos, discard the husks just before use, and wash the tomatillos well. To store them, leave the husks on and refrigerate the tomatillos in a paper bag for up to one month. Roasting or grilling them tames the tartness and gives them a sweeter taste.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 185 | |
|---|---|---|
| Total Fat | 11.0 g | |
| Saturated Fat | 2.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.0 g | |
| Monounsaturated Fat | 5.0 g | |
| Cholesterol | 186 mg | |
| Sodium | 169 mg | |
| Total Carbohydrate | 15 g | |
| Dietary Fiber | 3 g | |
| Sugars | 2 g | |
| Added Sugars | 0 g | |
| Protein | 9 g | |
Dietary Exchanges
1 starch, 1 lean meat, 2 fat
-
Servings:
4
-
Serving Size :
1 egg and 1/2 cup salsa
Ingredients
Ingredients
-
Cooking spray -
4 corn tortillas -
4 cups water -
1 tablespoon white vinegar -
4 large eggs
Salsa
-
1 medium avocado -
1 medium Anaheim pepper OR -
1 medium poblano pepper -
1 medium tomatillos -
1/2 medium tomato -
1/4 cup red onion -
1/4 cup cilantro -
2 tablespoons lime juice -
1 medium garlic clove -
1/8 teaspoon salt
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
Arrange the tortillas in a single layer on the foil. Lightly spray the tortillas with cooking spray. Using a fork, pierce the tortillas a few times to prevent them from filling with air. Bake for 5 to 6 minutes on each side, or until golden brown. Transfer to serving plates. -
Meanwhile, in a large skillet, bring the water and vinegar to a boil over high heat. -
In a medium bowl, gently stir together all the salsa ingredients. Set aside. -
Once the water has come to a boil, reduce the heat and simmer. Break an egg into a cup and then carefully slip the egg into the simmering water. Repeat with the remaining eggs, placing them in the water so they don’t touch. Simmer for 3 to 5 minutes, or until the whites are completely set and the yolks are beginning to set, but aren’t hard. Using a slotted spoon, drain the eggs well. Place each egg on a tostada. Serve with the salsa.
Cooking Tip: The vinegar helps the egg whites firm up faster and prevents them from spreading too much.
Cooking Tip: To boil water faster, use room temperature or warm/hot water from the kitchen faucet rather than cold water from the refrigerator.
Tip: Choose hard-fleshed tomatillos, discard the husks just before use, and wash the tomatillos well. To store them, leave the husks on and refrigerate the tomatillos in a paper bag for up to one month. Roasting or grilling them tames the tartness and gives them a sweeter taste.