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Verdant Salad with Poached Egg, Heart of Palm, Cucumber, Tomato, and Olives

Verdant Salad with Poached Egg, Heart of Palm, Cucumber, Tomato, and Olives

Nutrition Facts

Per 275g serving

% Daily Value based on a 2000 kcal diet

Calories 255 kcal
13% DV
Total Fat 16.2g
25% DV
Monounsaturated Fat9.8g
Polyunsaturated Fat2.2g
Saturated Fat3.4g
Total Carbohydrate 18.6g
6% DV
Fiber5.3g
Starch6.3g
Sugars7.0g
Protein 10.8g
22% DV
Animal Protein6.9g
Plant Protein3.9g

About

A light vegetable salad topped with a poached egg and heart of palm, dressed lightly with olive oil and seasoning. Moderate in fat, low to moderate in carbohydrates, and provides a modest amount of protein.

Ingredients

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Biotin (B7)11.0mcg37%
Choline165.0mg30%
Folate (B9)92.0mcg23%
Niacin (B3)1.9mg12%
Pantothenic Acid (B5)1.1mg22%
Riboflavin (B2)0.3mg26%
Thiamin (B1)0.1mg10%
Vitamin A210.0mcg23%
Vitamin B120.6mcg25%
Vitamin B60.2mg14%
Vitamin C18.4mg20%
Vitamin D1.1mcg6%
Vitamin E2.1mg14%
Vitamin K78.0mcg65%

Minerals

NutrientAmountDV%Half-life
Calcium86.0mg9%
Copper120.0mcg13%
Iron2.2mg12%
Magnesium34.0mg8%
Phosphorus180.0mg26%
Potassium540.0mg11%
Selenium17.0mcg31%
Sodium520.0mg23%
Zinc1.3mg12%

Verdant Salad with Poached Egg, Heart of Palm, Cucumber, Tomato, and Olives

A composed salad should be lucid, not crowded. Here, the richness of a softly poached egg meets the clean snap of cucumber, the gentle sweetness of heart of palm, and the saline depth of olives, all bound with olive oil and sharpened by black pepper. The result is restrained, balanced, and complete.

Recipe essentials



  • Dish category: Salad

  • Cuisine or origin: Contemporary Mediterranean

  • Course type: Light main course

  • Yield: 1 serving

  • Serving size: 275 g

  • Prep time: 10 minutes

  • Cook time: 4 minutes

  • Total time: 14 minutes

  • Difficulty: Moderate


    • Equipment



  • Small saucepan

  • Slotted spoon

  • Mixing bowl

  • Sharp knife

  • Cutting board

  • Serving plate


    • Ingredients



    Salad


  • Romaine lettuce, torn into bite-size pieces — 70 g

  • Cucumber, peeled if desired, cut into thin half-moons — 45 g

  • Tomato, cut into wedges — 45 g

  • Heart of palm, sliced into rounds — 40 g

  • Olives, pitted and halved — 20 g


    • Dressing and finish


  • Olive oil — 18 g

  • Salt — 2 g

  • Black pepper, freshly ground — 1 g


    • Egg


  • Egg — 34 g


    • Method



  • 1. Bring a small saucepan of water to a bare simmer, maintaining gentle movement without a rolling boil. Add the egg and poach for 3 minutes, until the white is just set and the yolk remains soft and fluid. Lift out with a slotted spoon and drain briefly.


  • 2. In a mixing bowl, combine the romaine lettuce, cucumber, tomato, heart of palm, and olives. Season with the salt and black pepper, then add the olive oil. Toss lightly for 10 to 15 seconds, just until the leaves are lightly coated and the vegetables remain distinct.


  • 3. Transfer the salad to a serving plate, shaping it into a low, composed mound. Set the poached egg on top so the yolk will release into the salad when cut.


    • Plating and serving



    Serve immediately, with the egg centered and the vegetables arranged in a clean, open composition. The plate should read fresh and disciplined, with the yolk providing richness and the olive oil binding the salad in a fine sheen.

    Professional notes



  • Use a very fresh egg for the cleanest poach and the most defined white.

  • Keep the dressing light; the salad should remain crisp, not slick.

  • Season the vegetables before plating so the salt draws out their natural clarity without softening them excessively.
    • KetoLow-carbVegetarianMediterraneanGluten-freeDairy-freeWhole30Balanced
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