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.

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Directions


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

Smoothie

Total time: 10 min
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
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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.

Nutritional analysis per serving

  • Calories:
  • 349 kcal
  • Fat:
  • 8.1 g
  • Carbs:
  • 53.2g
  • Protein:
  • 21g
  • Cholesterol:
  • 0 mg
  • Sodium:
  • 195 mg