Healthy Breakfast recipe

“BLT” EGGS BENEDICT

SERVES 1 | PREP TIME 15 MINUTES | COOKING TIME 15 MINUTES
575 CALORIES | 33 GRAMS PROTEIN | 62 GRAMS CARBOHYDRATES | 24 GRAMS FAT

YOU’VE PROBABLY heard that eggs raise “bad cholesterol” levels or
otherwise increase the risk of heart disease, but more recent
research has completely debunked these long-standing claims.14
EGGS are one of the cheapest ways to incorporate protein into your
diet, along with being both healthy and delicious.

Ingredients

HOLLANDAISE-MUSTARD SAUCE

1.tablespoon light mayonnaise
1/2.tablespoon water
1 teaspoon whole-grain mustard
1/2.teaspoon lemon juice
Pinch of ground cayenne pepper

EGGS BENEDICT

1.tablespoon white vinegar
1/2.tablespoon extra-virgin olive oil
1.ounce Canadian bacon, diced
1/2.small onion, thinly sliced
4.cups chopped kale (stems removed)
Ground black pepper, to taste
1.whole-grain English muffin, split
2.tomato slices
2.large eggs

Method

1 To make the sauce, into a blender or food processor, add
mayonnaise, water, mustard, lemon juice, and cayenne. Process
until smooth. Transfer the sauce to a small bowl and reserve.
2 To prepare eggs, add about 3 inches of water into a large
skillet. Pour in vinegar and bring to a low simmer over medium
heat.
3 Meanwhile, warm oil in medium nonstick skillet over medium high
heat. Sauté the Canadian bacon and onion, stirring
constantly, until golden brown, about 4 minutes. Remove the pan
from heat and toss in kale. Stir until the greens wilt, about 2
minutes, and season with pepper.
4 Toast English muffin halves until lightly golden. Place onto a
plate, layering a tomato slice and kale mixture onto each half.
Place the pan in the oven to stay warm (keep the oven turned
off).
5 Crack eggs into a mug one by one and slip them into the
simmering water. Cook approximately 3 to 5 minutes, carefully
removing the eggs with a slotted spoon once they reach desired
doneness. Top poached eggs onto the prepared English muffins and
drizzle with Hollandaise-style sauce. Serve.