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Çılbır: Poached Eggs over Garlic Yogurt

385calories
30 gprotein
25 gnet carbs
525 mgsodium
14 mintotal

Turkish-style poached eggs on garlicky yogurt with red chili oil, dill and arugula, and a crisp toasted pita to scoop it all up.

Vegetarian

No meat and no fish, and still 30 g of protein per serving.

Numbers you can cook to

25 g of net carbs and 30 g of protein per serving, with no added sugar — the figures printed in the book.

Ready in 14 minutes

6 minutes of prep and 8 minutes of cooking.

The recipe

Çılbır: Poached Eggs over Garlic Yogurt

Prep 6 minCook 8 minTotal 14 minServes 1
Servingsmakes 1
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Bring the yogurt to room temperature; cold yogurt splits under anything hot. Stir in the garlic and salt and spread it in a shallow bowl.
  2. Toast the pita in a dry skillet over medium-high heat for 1 minute a side, until crisp at the edges. Poach the eggs in barely simmering water for 3 minutes, until the whites are set and the yolks runny.
  3. Warm the oil with the chili flakes for 30 seconds off the heat. Set the eggs on the yogurt, pour the red oil over and finish with the dill, arugula and lemon juice. Scoop it up with the pita.
Chef’s tipSlow it: Turkish cooks serve this with bread for the yolk, and half a whole-wheat pita is enough. The yogurt underneath slows the bread down.
KeepPoach and eat. Garlic yogurt keeps 2 days.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

385Calories
30 gProtein
28 gCarbs
25 gNet carbs
3 gFiber
18 gFat
4 gSaturated fat
525 mgSodium

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High-Protein Diabetic Cookbook
This recipe is from the cookbook

High-Protein Diabetic Cookbook

For the newly diagnosed: 100 recipes with the net carbs under each one, and a 30-day plan you cook three times a week.

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