How to Poach an Egg

Growing up, poached eggs were (and still are), my dad’s specialty. He’d put them on everything, from traditional toast or English muffin, to pancakes and oatmeal (eeek!) Although I never took him up on his offers to make the latter two options, I have gotten a little more creative with my uses for poached eggs – I’ll often put them on top of roasted veggies (typically sweet potato or cauliflower), or I’ll top my salad off with an egg for some extra protein.

Being able to poach an egg is a good skill to have as a university student – eggs cooked this way are versatile, quick to make, and delicious! Poaching your eggs is also a healthy way to consume eggs, as poaching does not require the addition of fats or oils. Recipes featuring poached eggs will definitely appear on my blog in the future, so I figured it was best to start off with a little lesson on how to successfully prepare your eggs this way. Below I have included a recipe for a salad I eat frequently for lunch. This salad allows me to get some green veggies into my diet, while the sweet potato provides a source of carbohydrates, healthy fat comes from the avocado, and a poached egg on top provides protein. The recipe below includes step-by-step poaching instructions. I have also included instructions to make a simple dressing with balsamic vinegar; however, I often just have this salad dressed with apple cider vinegar.

One thing to note: some instructions for poached eggs suggest adding a splash of vinegar to the water you cook the eggs in, the reason being that the vinegar causes the egg whites to firm up faster, preventing them from spreading around in the water. Because I didn’t have any vinegar in my house when I first started poaching eggs, I’ve just been using boiling water, and my eggs generally turn out very well.

Print Recipe
Sweet Potato and Green Salad w/Poached Egg
This is the perfect salad to have as a balanced lunch, allowing you to get some extra servings of veggies into your diet!
Course Lunch
Prep Time 15 minutes
Cook Time 25 minutes
Servings
person
Ingredients
Salad
Dressing
Course Lunch
Prep Time 15 minutes
Cook Time 25 minutes
Servings
person
Ingredients
Salad
Dressing
Instructions
  1. Peel a sweet potato and chop into small cubes. Toss in cooking oil and sprinkle with salt (or garlic salt if you have it). Using a toaster oven or conventional oven, bake sweet potato at 400ºF for 25 minutes.
  2. While sweet potato is cooking, tear lettuce and place in a medium-sized bowl.
  3. Dice cucumber and slice celery stalks. Add on top of the lettuce.
  4. Carve avocado into small pieces and add to the top of the salad.
  5. Mix dressing: add ingredients for dressing to a small bowl and mix thoroughly with a fork.
  6. When the sweet potato is cooked, remove from oven and add to top of salad. I usually flatten out the layer of sweet potato to create a bed to set the poached egg on. Add dressing to salad, and then cook egg using the method described below.
How to Poach an Egg
  1. Bring a small pot of water to a boil, then reduce to medium-low, so the water is simmering.
  2. Crack an egg into a small bowl, being careful to keep the yolk intact (if the yolk breaks you can save it in the fridge and use it in an omelette or scrambled egg another day).
  3. When your water is simmering, use a spoon and stir the water quickly to create a “whirlpool” in the centre of the pot.
  4. Then, putting the bowl close to the water, pour the egg into the centre of the whirlpool. The egg will spin a bit before settling on the bottom of the pot.
  5. Set a timer for 3.5 minutes if you want your yolk to be runny, and increase the time if you want a firmer yolk.
  6. After 3.5 minutes have elapsed, use a slotted spoon to remove the poached egg from the pot and place the egg on the salad, on top of the sweet potato.

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