Recipe: Poached Eggs With Spinach and Red Pepper Pesto

Start your day right with this light and tasty power breakfast. It offers a perfect balance of protein, greens and veggies — and the pesto gives it a little kick.

Ingredients

• 1 red bell pepper
• 1 small clove garlic
• 1 ounce roasted almonds (about 22 pieces)
• 2 tablespoons grated Parmesan
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 10 ounces baby spinach (about 16 cups)
• 2 teaspoons white wine vinegar
• 8 large eggs
• 2 scallions, sliced into thin rings

Directions

1. Place the bell pepper over an open flame of your gas burner on high. Cook, turning often, until the skin is charred on all sides. Alternatively, you can broil the pepper until charred.
2. Put the pepper into a bowl, cover, and let steam for 15 minutes until cool enough to handle.
3. Rub away the charred skin and remove the core and seeds.
4. Put the pepper, garlic, almonds, Parmesan, 1/8 teaspoon of the salt and 1/8 teaspoon of the black pepper into a food processor or blender and blend until smooth. Set pesto aside.
5. Rinse spinach, leaving the water on the leaves. Put the spinach into a large pot over medium-high heat. Cover tightly and steam until the spinach is wilted, about 2 minutes.
6. To poach eggs, fill a medium skillet 3/4 full with water and bring to a boil. Reduce the heat to medium so the water simmers gently. Add the vinegar.
7. Crack an egg into a small bowl. Hold the bowl just over the surface of the water and let the egg slide in. Repeat with three more eggs.
8. Cook 3 to 5 minutes, until the whites are set and the yolks are glazed but still soft.
9. Use a slotted spoon to lift the eggs onto a paper towel-lined plate. Repeat with the remaining eggs.
10. Divide the spinach, eggs and pesto among plates and scatter the scallions over the tops. Sprinkle with the remaining 1/8 teaspoon each of salt and pepper.

Ingredient health benefits

• Red bell peppers: Crispy, crunchy and packed with nutrients, red bell peppers are an excellent food to have in your fridge. They’re rich in vitamin C, vitamin A, vitamin B6 and folate to promote your immunity, keep your eyes healthy and support your brain. And who doesn’t love a little bit of fiber for “smooth moves”?
• Garlic: This common allium doesn’t look all that impressive compared to the more exotic and trendier foods that take the spotlight, but it’s actually considered to be a superfood. Certain compounds found in garlic may fight harmful bacteria in your food, like E. coli, and it may help lower your blood pressure. Not to mention, garlic might help boost your immune system (especially your white blood cells) as part of a well-balanced diet.
• Almonds: There’s a lot to love about these little nuts. Almonds are full of heart-healthy fats that raise your HDL (“good”) cholesterol and lower your LDL (“bad”) cholesterol, and they’re high in the calcium your body needs to build strong bones. They’re also loaded with vitamin E and flavonoids, antioxidants that fight inflammation and support your skin, brain and heart health.
• Cheese: Even if the moon isn’t made of cheese, this time-honored dairy product can still provide some otherworldly perks. Aside from calcium, cheese is a meat-free source for your complete protein needs. It also has omega-3 fatty acids, which are essential for your head-to-toe health, while the minerals zinc and selenium support your thyroid and vision. Your gut will also thank you for the probiotics.
• Spinach: A wonderful addition to any recipe, this leafy green is high in bone-building vitamin K and insoluble fiber that helps with digestion and lowers your cholesterol. Spinach is also a good source of plant-based (non-heme) iron, as well as beta-carotene and lutein, carotenoids that keep your eyes in working order and help preserve your vision.
• Eggs: An easy way to get more protein in your meal, but that’s not all. Eggs are also a good source of vitamin A, lutein, vitamin B12 and vitamin B9 (folate). They also have vitamin E, which supports your eyes, immune system and skin. But not all eggs are laid equal. On your next trip to the grocery store, consider buying eggs that are organic or pasture-raised to get the most benefits.

Nutrition information (per serving)

Makes 4 servings

Calories: 235
Total fat: 15 g
Saturated fat 3.9 g
Protein: 18 g
Carbohydrates: 8 g
Dietary fiber: 3 g
Sugar: 2.5 g
Cholesterol: 388 mg
Sodium: 391 mg

— Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness.