1. POACHED EGG & AVOCADO BREAKFAST SALAD

2. POACHING
Poaching is an indirect, moist-heat cooking method that calls for boiling an egg without its shell. Of the handful of conventional preparation techniques, it ranks as one of the healthiest ways to cook an egg. For about 70 calories, a large poached egg supplies more than 6 grams of high-quality protein, 4.7 grams of mostly unsaturated fat and significant amounts of vitamin D, antioxidant compounds and choline, a nutrient essential to healthy brain function.
VITAMIN C
CALCIUM
VITAMIN B-12

3. POACHED EGG

4. Protien INGREDIENTS Total Carbohydrate potassium Sodium CHOLESTEROL
Cook Time = 10 minutes
Total Time = 10 minutes
CALORIES 258 kcal
2 EGGS
1 AVOCADO
7 GRAPE TOMATOES
2 CUPS LETTUCE
1/4 CUP COOKED QUINOA
1 Tbsp PISTA CHIOS
SALT/PEPPER
Protien
potassium
Sodium
CHOLESTEROL
FAT

5. INSTRUCTIONS -Enjoy! Poach the eggs.
Create the salads by layering the lettuce, tomatoes, cooked quinoa, avocado, and pistachios.
Add the poached eggs and top with salt/pepper to taste.
-Enjoy!

6. NUTRITIONAL ADVANTAGE..
As with soft- and hard-boiled eggs, poached eggs are usually significantly lower in calories and fat than scrambled, baked and fried eggs. Standard scrambling and baking methods typically call for 1 to 2 tablespoons of butter or heavy cream. By comparison, omelets generally require less butter, while a large fritter might incorporate 1/2 cup or more of olive oil. Fried eggs are generally made with 1 tablespoon of butter per egg, whether cooked in a regular skillet or the nonstick type. Just 1 tablespoon of butter adds 102 calories and grams of mostly saturated fat to an egg dish

7. Decreases Toxins!
Poached eggs are cooked in boiling water, or at 212 degrees Fahrenheit. Baked, scrambled and fried eggs cook at higher temperatures. For example, a skillet can easily reach 400 degrees during the frying process. High-temperature cooking, especially frying, produces toxic compounds known as advanced glycation end products, or AGEs. Some of these toxins adhere to bodily tissues and oxidize them, according to a 2009 study conducted by researchers from the Mount Sinai School of Medicine. Oxidized tissues cause inflammation, a condition which typically sets the stage for many chronic illnesses, including heart disease and diabetes. Boiling, steaming and poaching are the recommended cooking methods for keeping the food-related production of AGEs to a minimum.

8. Reduces Oxidation!
Poached eggs are cooked in boiling water, or at 212 degrees Fahrenheit. Baked, scrambled and fried eggs cook at higher temperatures. For example, a skillet can easily reach 400 degrees during the frying process. High-temperature cooking, especially frying, produces toxic compounds known as advanced glycation end products, or AGEs. Some of these toxins adhere to bodily tissues and oxidize them, according to a 2009 study conducted by researchers from the Mount Sinai School of Medicine. Oxidized tissues cause inflammation, a condition which typically sets the stage for many chronic illnesses, including heart disease and diabetes. Boiling, steaming and poaching are the recommended cooking methods for keeping the food-related production of AGEs to a minimum.

9. CULINARY USES!
Poached eggs are the main component of eggs benedict, a traditional egg dish comprised of a toasted English muffin topped with sliced ham, a poached egg and hollandaise sauce. Poached eggs are versatile, however, and can be used to enhance the flavor, texture and nutritional value of a variety of dishes. For a light breakfast or snack, serve a poached egg atop a piece of whole-grain toast along with sliced melon. Add a poached egg to a fresh green salad to boost its protein content, or use one to make a bowl of light broth or soup more satiating. Poached eggs also complement some pasta dishes - - set one on a nest of soba noodles served over lightly sautéed mushrooms and spinach

10. Mix It Up!
Amount Per 100 grams Calories 143 % Daily Value* Total Fat 9 g 13% Saturated fat 3.1 g 15% Polyunsaturated fat 1.9 g Monounsaturated fat 3.6 g Trans fat 0 g Cholesterol 370 mg 123% Sodium 297 mg 12% Potassium 138 mg 3%

11. Total Carbohydrate 0. 7 g 0% Dietary fiber 0 g 0% Sugar 0
Total Carbohydrate 0.7 g 0% Dietary fiber 0 g 0% Sugar 0.4 g Protein 13 g 26% Vitamin A 10% Vitamin C 0% Calcium 5% Iron 9% Vitamin D 20% Vitamin B-6 5% Vitamin B-12 11% Magnesium 3%

12. BY CHIRAG JAIN XI-K