Easy meals with vegetables: Eggs - poached - NPA197

August 2018
This resource relates to the following topics:

The "Easy meals with vegetables" series show basic storage, preparation and cooking techniques for common vegetables. They are useful to those running introductory cooking classes, in vegetable co-op boxes and for use in healthy lifestyle programmes.

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August 2018
August 2018
Online only
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The full resource:

Eggs - poached


All year round.


Check each egg inside the carton.
Eggs should be clean and free from cracks.


In the fridge.


  • Half fill a pot with water.
    Add about 1 tablespoon vinegar per litre of water.
  • Bring the water to boil. Reduce the heat until simmering.
  • Carefully crack the egg into a cup.
  • Slowly slide the egg into simmering water.
  • Allow the egg white to set around the yolk. The egg should float to the top when the white is set.
  • Use a large spoon to remove the egg from the water, drain.
  • Serve on wholemeal toast or steamed seasonal vegetables.

Chilli beans with eggs (serves 4)


  • 1 tablespoon oil
  • 1 onion, diced
  • 1 can chilli beans
  • 1 can chopped tomatoes or 4 tomatoes, chopped
  • 2 cups corn kernels
  • 1 green capsicum, sliced
  • 4 eggs


  1. Heat oil in a large pan. Add chopped onion and cook until soft.
  2. Add chilli beans, tomatoes, corn and capsicum and cook until the sauce has reduced and thickened.
  3. Make 4 holes in the mixture and break an egg into each.
  4. Cover with a lid and cook over low heat until the eggs are cooked, 7-10 minutes. Serve with brown rice.

For more easy, fast and affordable food ideas visit healthykids.org.nz/eat/recipes, vegetables.co.nz or heartfoundation.org.nz/recipes

    This resource is for digital download only