Healthy Food
A delicious and healthy breakfast
Eggs Benedict Breakfast Salad
Total time: 30 min
Prep: 20 min
Cook: 10 min
Yield: 4 servings
Level: intermediate
Ingredients:
-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.
Directions
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
Smoothie
Total time: 10 min
Yield: 1 or 2 servings
Level: easy
Yield: 1 or 2 servings
Level: easy
Ingredients:
- 1 banana
- 1 1/4 cups sliced fresh strawberries
- 5 whole almonds
- 2 tablespoons water
- 1 cup ice cubes
Directions:
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.
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.
Nutritional analysis per serving
- Calories:
- 349 kcal
- Fat:
- 8.1 g
- Carbs:
- 53.2g
- Protein:
- 21g
- Cholesterol:
- 0 mg
- Sodium:
- 195 mg