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Vegetable and Greens Hash with Poached Egg 蛋配羽衣甘藍菠菜番薯馬鈴薯

有滑嫩蛋黃控的P決定動手自己製作假日早午餐!! 優質澱粉來源的番薯加上營養價值高的羽衣甘藍,配上那迷人、滑溜溜的蛋汁,口水都要留下來嚕!! (忍不住要吃啦!)

P always love sunny side eggs (look at that “flowing” york!!) when ordering brunch! And this time I decided to make one on my own! This healthy kale and spinach stirred with potatoes is so yummy and easy to prepare. Check out how….

 

準備食材 Ingredients

2 湯匙橄欖油  2 tablespoons olive oil

1 顆中型紅洋蔥,切細絲  1 medium red onion, vertically sliced

1湯匙切碎的麝香草  1 tablespoon chopped fresh thyme

health-wednesday-3-19-2014-thyme

4顆大蒜,切碎  4 garlic cloves, chopped

2 1/2 杯切方型的番薯  2 1/2 cups cubed peeled sweet potato

2 1/2杯切方型的馬鈴薯  2 1/2 cups cubed peeled gold potato

health-wednesday-3-19-2014-chopped-potatos

1/4杯的水  1/4 cup water

2杯 (4盎司) 的羽衣甘藍,去梗、切碎 4 ounces kale, stemmed and chopped (about 2 packed cups)

health-wednesday-3-19-2014-kale

3杯菠菜  3 ounces fresh spinach (about 3 cups)

1/2茶匙鹽  1/2 teaspoon salt

1/2 茶匙黑胡椒粉  1/2 teaspoon freshly ground black pepper

1湯匙白醋  1 tablespoon white vinegar

4顆蛋  4 large eggs

2茶匙辣醬(依個人口味添加)    2 teaspoons hot sauce (optional)

準備步驟 Preparation

1. 將平板鍋以中火加熱後,加入橄欖油,均勻分布鍋面。Heat a large nonstick skillet over medium heat. Add olive oil to pan; swirl to coat.

2. 加入洋蔥,炒約5分鐘直到微焦,再加入麝香草、大蒜,持續翻炒1分鐘。Add onion; cook 5 minutes or until tender and
lightly browned. Add thyme and garlic, and cook 1 minute, stirring constantly.

3. 加入切分塊的馬鈴薯、番薯,加入1/4杯的水,蓋上鍋蓋,轉至中小火悶煮約15分鐘或觀察馬鈴薯和番薯已經煮透。此時重點每5分鐘翻炒一次 (以避免焦黑)。Add potatoes and 1/4 cup water; cover and cook over
medium-low heat for 15 minutes or until potatoes are tender, stirring every 5 minutes.

4. 加入羽衣甘藍、菠菜、鹽和黑胡椒粉,翻炒後悶煮約3分鐘或直到蔬菜熟透(觀察水分已經完全被吸收)。 Stir in kale, spinach, salt, and pepper; cook,
covered, 3 minutes or until greens wilt.

5. 關火,放置旁保溫。Remove pan from heat; keep warm.

6. 加2/3水至一般中鍋,讓水煮沸。將火轉小(但確認水還是呈現滾沸的狀態)加入白醋。Add water to a large skillet, filling two-thirds full, and bring to a boil. Reduce heat; simmer. Add vinegar.

7. 將一整顆蛋打入裝醬料大小的容器中,輕輕的倒入裝水的鍋中,煮約3分鐘或是依照個人喜愛的程度,慢慢將蛋移出鍋中(建議可以使用較大的湯匙)。Break each egg into a custard cup, and pour each gently into pan; cook for 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon.

health-wednesday-3-19-2014-final1

每份營養成分 Nutritional Information per serving

卡路里 Calories: 326

脂肪 Fat: 11.9 g,飽和脂肪Saturated fat: 2.6g,不飽和脂肪Monounsaturated fat: 6.8g,多元不飽和脂肪Polyunsaturated fat: 1.8g,蛋白質Protein: 12.2g,碳水化合物Carbohydrate: 43.4g,纖維質Fiber: 5.5g,膽固醇Cholesterol: 186mg,鐵Iron: 3.6mg,鈉Sodium: 511mg,鈣Calcium: 128mg

This entry was posted in: Food

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