Serve a Simple, Satisfying Meal

(NewsUSA) - Pristine poached eggs -; served in cups, on toast, or dressed up in a Benedict variation -; are a favorite day-starter for dieters, treat-seekers and everyone in between. When cooked in water, poached eggs provide needed nutrients without unwanted added fat. But, poached eggs aren't just for breakfast. To create a satisfying, diet-wise lunch or dinner entree, place steamed vegetables -; maybe tender asparagus spears -; on toasted English muffin halves and top with poached eggs. The golden yolks make a high-fat dressing unnecessary.

For an indulgence instead, complement low-cost poached eggs by splurging on caviar, truffles or almost any other edible for which your taste buds yearn. Adventurous cooks use broth, milk, tomato juice or wine as the poaching liquid and, for a hearty cold-weather meal, poach eggs in a pot of simmering soup. Because versatile eggs go so well with other foods, you can serve poached eggs with just about anything to suit your diet, your palate or your budget. Pair the economical eggs with yesterday's leftovers or see what's on hand in your cabinets or fridge.

It's easy to turn poached eggs into a balanced meal. Simply choose a base -; bread or toast, pasta of any size or shape, rice or risotto, polenta or grits, a colorful medley of veggies. If you're using up leftovers, simply reheat them. Then, boil water and slip in the eggs to poach. Once the water's boiling, you simply need to let the eggs sit in the water for about 5 minutes. Fast-to-fix eggs are nature's own convenience food. If you want a topping, add a dash or a dollop of whatever's quick and tickles your fancy -; perhaps an herb or seasoning blend, pesto, salsa, sour cream, a flavored mayo or shredded cheese.

As an example, to make Poached Eggs on Roasted Veggies, just dip pieces of veggies into a ready-made salad dressing and broil them. Then, poach the eggs, set them on the veggies and add a toasted muffin half. In a jiffy, dinner's ready! For more fast, easy and nutritious recipes, including step-by-step directions for poached eggs, visit aeb.org/recipes.

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Recipe for Poached Eggs on Roasted Veggies

In large bowl, pour dressing over mushrooms. Stir to evenly coat mushrooms with dressing. With slotted spoon, remove mushrooms. Set aside. Repeat to coat pepper strips and squash slices with dressing. Remove pepper and squash. Place on baking sheet. Broil about 6 inches from heat until pepper and squash soften and begin to brown, about 5 minutes. Turn pepper and squash. Add mushrooms, cap-side up. Continue broiling until mushrooms are soft, about 3 minutes. Turn mushrooms. Continue broiling until pepper and squash are golden brown, about 3 minutes.

Meanwhile, in saucepan or deep omelet pan, bring 2 to 3 inches of water to boiling. Reduce heat to keep water gently simmering. Break cold eggs, 1 at a time, into custard cup or saucer or break them all into bowl. Holding cup close to water's surface, slip eggs, one by one, into water. Cook until whites are completely set and yolks begin to thicken but are not hard, about 5 minutes. Drain in spoon or on paper towels. Trim any rough edges, if desired.

For each serving, top 1 mushroom cap with 4 pepper strips, 2 squash slices and 1 poached egg. Serve with muffin half.  Makes 4 servings

Nutrition information for 1 serving of 1/4 recipe using Italian dressing, red pepper and zucchini: 235 calories, 10 gm total fat, 213 mg cholesterol, 525 mg sodium, 870 mg potassium, 26 gm carbohydrate, 12 gm protein and 10% or more of the RDI for vitamins A and C, niacin, riboflavin, thiamin, calcium, iron, phosphorus, zinc, dietary fiber