A delicious and healthy breakfast
Eggs Benedict Breakfast Salad
Prep: 20 min
Cook: 10 min
Yield: 4 servings
-1 tablespoon of white wine vinegar, plus more for poaching the eggs.
-3 tablespoon of olive oil.
-1/2 small onion chopped.
-5 ounces Canadian bacon, cut into 1/4-inch strips.
-Salt and freshly ground black pepper.
-Juice of 1/2 lemon.
-2 tablespoon of low-fat yogurt.
-5 ounces mixed greens.
-1/2 cup of red tomatoes.
-2 whole-grain muffins.
-4 large eggs.
Fill a large, wide pot with about 3 inches of water and a hefty splash of vinegar. Bring to a low simmer.
Meanwhile, heat 1 tablespoon of the oil in a large nonstick skillet. Add the onions, bacon, a pinch of salt and a few grinds of pepper, and cook, stirring frequently, until the onion and the bacon are browned in spots, about 5 minutes. Remove from the heat, and let cool.
Put the remaining 2 tablespoons oil and the vinegar, lemon zest and juice, yogurt, 1 tablespoon water and 1/4 teaspoon salt in a jar or other container with a lid. Secure the lid, and shake well to combine. (The dressing can be made a day ahead; shake well before serving.)
Toss the greens, tomatoes, onion-bacon mixture and dressing in a large bowl. Add salt to taste. Divide among 4 salad bowls.
Toast the English muffins, and cut each in half.
Crack 1 egg into a small bowl. Swirl the simmering water, then gently slide the egg into it. Repeat with the remaining eggs. Cook until the whites are set and the yolks are still runny, 3 to 4 minutes. Remove the eggs with a slotted spoon, and place 1 on top of each salad. Garnish each salad with 2 English muffin pieces and a few grinds of pepper.
Nutritional analysis per serving
Calories - 300
Fat - 18g
Saturated - 4g
Cholesterol - 205mg
Sodium - 830mg
Carbohydrate - 18mg
Fiber - 3g
Protein - 18g
Sugar - 5g
Yield: 1 or 2 servings
- 1 banana
- 1 1/4 cups sliced fresh strawberries
- 5 whole almonds
- 2 tablespoons water
- 1 cup ice cubes
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.