Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Poached Eggs Over Rice Recipe

Looking for an easy Poached Eggs Over Rice recipe? Learn how to make Poached Eggs Over Rice using healthy ingredients.


Submitted by vanbrandwijk

Makes 2 servings



You can use any type of wholegrain rice you like - just think non-white. There are many wonderful whole grain rice varietals out there to try - brown rice, red rice, wild rice - I used a black Japonica rice in the version pictured here. If I were sharing this with a friend or guests I might make the dressing a bit more elaborate (for example using the dressing from Otsu salad in Super Natural Cooking). As far as poaching the eggs is concerned, I've tried varying techniques over the years to achieve nicely poached eggs - recently abandoning the vinegar-water (as well as the whirlpool/ vortex technique) and instead opting for an approach more in line with the one highlighted in Michael Ruhlman's new book - utilizing a strainer to minimize flyaway whites.

Recipe Ingredients for Poached Eggs Over Rice

1 teaspoon olive oil
1/2 onion, chopped
2 pinches of salt
1 pinch of crushed red pepper flakes (optional)
6 ounces tofu
1 clove garlic, chopped
4 ounces asparagus
4 ounces green beans
2 ounces snow peas
1 1/2 cup rice
4 eggs
1/2 tsp lemon peel
2 tbsp parsley

Recipe Directions for Poached Eggs Over Rice

  1. Fill a wide-mouthed saucepan with 3-4 inches of water and bring to a simmer.

  2. Separately, warm the olive oil in a large skillet over medium-high heat. Stir in the onion, salt, and crusher red pepper flakes. Let the onions soften up a bit - a couple minutes. Stir in the tofu if you are using it - let that heat up and brown a tad. Now stir in the garlic and greens. Cook the greens for a couple minutes, until they collapse and soften up. Stir in the pre-cooked rice and saute until hot. Remove from heat, and set aside. Taste for seasoning as well.

  3. Now back to the simmering water. You are going to use this to poach the eggs.

Categories

Main Dish

Nutrition Facts
Serving Size 470.0g
Amount Per Serving
Calories
403
Calories from Fat
119
% Daily Value*
Total Fat
13.2g
20%
Saturated Fat
3.4g
17%
Trans Fat
0.0g
Cholesterol
372mg
124%
Sodium
342mg
14%
Potassium
663mg
19%
Total Carbohydrates
47.4g
16%
Dietary Fiber
5.1g
20%
Sugars
5.8g
Protein
24.2g
Vitamin A 38% Vitamin C 57%
Calcium 15% Iron 37%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in selenium
  • High in vitamin C
  •   Bad points
  • Very high in cholesterol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement