Title: Sautéed Spinach with Garlic and Poached Egg
Prep Time: 10 minutes
Cooking Time: 5 minutes
Total Time: 15 minutes
Servings: 1
Ingredients:
– 2 cups fresh spinach
– 1 clove garlic, minced
– 1 tablespoon olive oil
– 1 large egg
– Salt to taste
– Pepper to taste
– Lemon wedge (for garnish) 
Instructions:
1. In a skillet, heat the olive oil over medium heat.
2. Add the minced garlic to the skillet and sauté for about 30 seconds, until fragrant, being careful not to burn it.
3. Add the fresh spinach to the skillet and cook for 2 to 3 minutes, stirring occasionally, until wilted. Season with salt and pepper to taste.
4. While the spinach is cooking, bring a small pot of water to a gentle simmer over medium heat.
5. Crack the egg into a small bowl. Create a gentle whirlpool in the simmering water with a spoon. Carefully slide the egg into the center of the whirlpool.
6. Poach the egg for about 3 minutes, or until the white is set but the yolk remains runny.
7. Remove the egg with a slotted spoon and place it on a paper towel to drain excess water.
8. To serve, place the sautéed spinach on a plate and top it with the poached egg. Garnish with a squeeze of lemon juice.
Nutritional Information (per serving):
Calories: 220
Protein: 10g
Fat: 18g
Carbohydrates: 3g
Fiber: 2g
Sugars: 0g
Micronutrients:
– Vitamin A: 2813 IU
– Vitamin C: 28.1 mg
– Calcium: 99 mg
– Iron: 2.2 mg
This dish is rich in healthy fats, protein, and fiber, making it suitable for a diabetic-friendly breakfast while being low in carbs. Enjoy the vibrant flavors and nutritious benefits!
