Pesto Zoodles with Poached Egg

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-5 Minute Average 4 servings

Ingredients

Amount Ingredient
4 large Zucchini
1 cups, whole Fresh Basil
1 cups Spinach, Baby Leaf
1 clove Garlic clove, minced
1/4 cups Walnuts
1/3 cups Olive Oil, Extra Virgin
1 lemon yields Lemon juice, from 1 lemon
2/3 teaspoons Sea Salt, Fine
4 large Egg

Steps

1 Spiralize your zucchinis into noodles and set aside.
2 In a food processor combine basil, spinach, garlic, walnuts, olive oil, lemon juice, and sea salt. Blend until smooth.
3 Fry your eggs in a skillet or poach them in a small sauce pan with water and vinegar. Transfer them to a plate lined with a paper towel.
4 You can serve this dish in two ways: For a cold dish, toss your zucchini noodles in desired amount of pesto, top with a fried or poached egg, and serve. Or, for a warm dish, heat a bit of olive oil in the skillet and saute your noodles until warmed through, add pesto and work it around with tongs to evenly distribute. Transfer to bowls and top with a fried egg. Enjoy!

Nut-Free - Use sunflower or pumpkin seeds instead of walnuts.
More Carbs - Use brown rice pasta instead of zucchini noodles.
No Spinach? Use kale or any dark leafy green.
Meat Lover - Skip the poached egg and top with chicken, bacon or steak instead.
Vegan - Skip the poached egg and top with beans, lentils or chickpeas instead.

Nutrition

Breakfast Dairy Fee Gluten Free Low Carb Main Dishes, Side Dishes Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 346.38 kcal 12%
Protein 11.97 g 24%
Total lipid (fat) 29.01 g 45%
Carbohydrate, by difference 13.39 g 4%
Fiber, total dietary 4.12 g 16%
Sugars, total 9.09 g  
Minerals
Calcium, Ca 117.4 mg 12%
Iron, Fe 2.79 mg 16%
Sodium, Na 402.58 mg 17%
Vitamins
Vitamin C, total ascorbic acid 64.1 mg 107%
Vitamin B-12 0.45 µg 7%
Vitamin A, RAE 128.14 µg  
Vitamin E (alpha-tocopherol) 0.98 mg 5%
Vitamin D 41 IU 10%
Lipids
Fatty acids, total monounsaturated 15.19 g  
Fatty acids, total polyunsaturated 3.94 g  
Fatty acids, total trans 0.02 g  
Cholesterol 186 mg 62%
Calories 346
% Daily Value*
Total Fat 29g 45%
Saturated Fat 5g 24%
Trans Fat 0g  
Cholesterol 186mg 62%
Sodium 403mg 17%
Total Carbohydrate 13g 4%
Dietary Fibers 4g 16%
Sugars 9g  
Protein 12g 24%
Vitamin D 1µg  
Calcium 117mg 12%
Iron 3mg 16%
Potassium 945mg 27%
Nutrient Per Serving RDA%
Proximates
Water 361.29 g 18%
Calories (Energy) 346.38 kcal 12%
Energy 546.83 kJ  
Protein 11.97 g 24%
Total lipid (fat) 29.01 g 45%
Ash 2.53 g  
Carbohydrate, by difference 13.39 g 4%
Fiber, total dietary 4.12 g 16%
Sugars, total 9.09 g  
Sucrose 0.21 g  
Glucose (dextrose) 3.76 g  
Fructose 4.59 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.02 g  
Starch 0 g  
Minerals
Calcium, Ca 117.4 mg 12%
Iron, Fe 2.79 mg 16%
Magnesium, Mg 68.89 mg 17%
Phosphorus, P 227.21 mg 32%
Potassium, K 945.1 mg 27%
Sodium, Na 402.58 mg 17%
Zinc, Zn 1.74 mg 12%
Copper, Cu 0.23 mg 12%
Manganese, Mn 0.67 mg  
Selenium, Se 16.13 µg 23%
Fluoride, F 0.55 µg  
Vitamins
Vitamin C, total ascorbic acid 64.1 mg 107%
Thiamin 0.17 mg  
Riboflavin 0.54 mg  
Niacin 1.56 mg  
Pantothenic acid 1.46 mg  
Vitamin B-6 0.64 mg 32%
Folate, total 107.52 µg  
Folic acid 0 µg  
Folate, food 107.52 µg  
Folate, DFE 107.52 µg  
Choline, total 179.06 mg 36%
Betaine 0.17 mg  
Vitamin B-12 0.45 µg 7%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 128.14 µg  
Retinol 80 µg  
Carotene, beta 576.28 µg  
Carotene, alpha 0 µg  
Cryptoxanthin, beta 7.74 µg  
Vitamin A, IU 1889.19 IU 38%
Lycopene 0 µg  
Lutein + zeaxanthin 7456.17 µg  
Vitamin E (alpha-tocopherol) 0.98 mg 5%
Vitamin E, added 0 mg  
Tocopherol, beta 0.01 mg  
Tocopherol, gamma 0.26 mg  
Tocopherol, delta 0.03 mg  
Vitamin D (D2 + D3) 1 µg  
Vitamin D3 (cholecalciferol) 1 µg  
Vitamin D 41 IU 10%
Vitamin K (phylloquinone) 38.94 µg 0%
Lipids
Fatty acids, total saturated 4.88 g 24%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0.06 g  
12:0 0.01 g  
14:0 0.02 g  
15:0 0.01 g  
16:0 1.27 g  
17:0 0.02 g  
18:0 0.43 g  
20:0 0 g  
22:0 0.01 g  
24:0 0.01 g  
Fatty acids, total monounsaturated 15.19 g  
14:1 0.01 g  
15:1 0 g  
16:1 undifferentiated 0.11 g  
16:1 c 0.11 g  
16:1 t 0 g  
17:1 0.01 g  
18:1 undifferentiated 1.73 g  
18:1 c 1.72 g  
18:1 t 0.01 g  
20:1 0.01 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 3.94 g  
18:2 undifferentiated 0.88 g  
18:2 n-6 c,c 0.86 g  
18:2 CLAs 0.01 g  
18:2 t not further defined 0.01 g  
18:3 undifferentiated 0.24 g  
18:3 n-3 c,c,c (ALA) 0.22 g  
18:3 n-6 c,c,c 0.01 g  
18:4 0 g  
20:2 n-6 c,c 0.01 g  
20:3 undifferentiated 0.01 g  
20:3 n-3 0 g  
20:3 n-6 0.01 g  
20:4 undifferentiated 0.09 g  
20:5 n-3 (EPA) 0 g  
22:4 0.01 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0.03 g  
Fatty acids, total trans 0.02 g  
Fatty acids, total trans-monoenoic 0.01 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 186 mg 62%
Amino Acids
Tryptophan 0.12 g  
Threonine 0.38 g  
Isoleucine 0.49 g  
Leucine 0.79 g  
Lysine 0.68 g  
Methionine 0.25 g  
Cystine 0.18 g  
Phenylalanine 0.49 g  
Tyrosine 0.36 g  
Valine 0.61 g  
Arginine 0.59 g  
Histidine 0.24 g  
Alanine 0.58 g  
Aspartic acid 1.16 g  
Glutamic acid 1.28 g  
Glycine 0.37 g  
Proline 0.38 g  
Serine 0.65 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg