Poached Eggs On Garlic Yogurt With Spicy oil

Poached eggs on garlic yogurt with spicy oil

These poached eggs on garlic yogurt are perfect for a late breakfast or brunch on days when you are not in a rush to get out of your home - or as a light lunch.

I like to serve it with toasted sourdough bread and things like my olive and pepper tapenade, or beetroot and chilli ketchup plus some peppery leaves like rocket/arugula or watercress. 

The yogurt I use is a natural, full fat greek-style yogurt. It's thick and luscious and like all full fat yogurts, it's rich in protein and calcium. Protein helps you to feel full on less.

While low fat yogurts contains less fat, they also contain less protein and calcium and can also contain stabilisers and hidden sugars.

Garlic has the power to combat high blood pressure and cholesterol build-up. Many of the benefits come from the substance that is its main social drawback; allicin, the smelly element in garlic.

Allicin makes our blood vessels dilate, improving blood flow and so reducing the risk of blood clots. To get the ultimate benefit from garlic when you are cooking with it, mince or chop the garlic 10 minutes before adding it to heat. This creates the maximum allicin content in the garlic.

I make my spicy oil using either avocado oil or Extra virgin olive oil, smoked paprika and cayenne chilli pepper. 

Avocado oil has the same excellent nutritional profile as Extra virgin olive oil, but the advantage it has over olive oil is a much higher smoke point. So it's much better to use for high-heat cooking. 

I can find avocado oil in bigger supermarkets here in the U.K. but otherwise you can probably find it in health food stores. 

Now, I'm going to freely admit that I think poached eggs are a pain in the neck (especially cleaning up afterwards with egg white stuck to the pan like cement).

I do make them at work but at home I tend to use peeled soft-boiled eggs instead. It might not look as flashy but it sure tastes the same.

Recipe For Poached Eggs On Garlic Yogurt

For 4 people:

  • 200g, 7oz, 4/5 cup natural, full fat greek-style yogurt
  • 1 garlic clove - minced/crushed
  • 1 tablespoon lemon juice
  • 1/2 teaspoon sea salt or crystal Himalayan pink salt
  • a good pinch of black pepper
  • 4 free range eggs - as fresh as possible if you are going to poach them
  • 4 tablespoons avocado or Extra virgin olive oil
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon chilli pepper (I use cayenne which is very spicy)
  • 1/4 teaspoon sea salt or pink salt (as above)
  • Either chopped dill or chives for garnish

Mix together the the yogurt, garlic, lemon juice, salt and pepper in a bowl. Divide the yogurt between 4 plates and use the back of a spoon to spread it out.

For poached eggs, use a wide pan with enough water to cover the eggs. Crack each egg into a cup or small bowl. Once the water is boiling, stir the water to create a whirlpool and gently slide in the first egg and then repeat with the remaning eggs. Turn down the heat so that the water is simmering and cook for around 3 minutes, until the egg white is set. Lift up the eggs using a slotted spoon and place one egg on top of the yogurt on each plate.

Heat the oil over a medium high heat and add the spices and salt until it's fizzing. Divide the oil over the 4 plates and top with your chosen garnish.

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