Stacked Eggs Benedict
Healthy Tips and Shortcuts:
- Switch out the type of bread to increase the fiber with a 100% whole grain version or simply omit it altogether.
- Add veggies to keep it filling, light on calories, and nutrient-rich.Skip the hollandaise sauce to save both time and calories. Instead use the soft yolk as a "sauce" or make a sauce using Greek yogurt for extra moisture. A few slices of avocado will also add creaminess while providing satisfying and heart-healthy plant-based fats.
- Use leftover precooked vegetables like asparagus to save time and reduce food waste.
- Cook eggs in a muffin pan in the oven. It's a perfect way to cook poached-style eggs to feed a crowd.
Makes 6 servings
6 100% whole wheat English muffins (or bread of choice)
1 avocado, sliced
2 tomatoes, sliced
6 slices prosciutto (if desired, can also substitute with another meat of choice, preferably nitrate/nitrite free)
1 bunch asparagus spears, roasted
1/2 cup plain Greek yogurt
1 chipotle packed in adobo sauce, diced
- Preheat the oven to 350 degrees. Spray a muffin pan with non-stick spray and then crack each egg into each individual muffin cup. Bake the eggs until they are slightly firmed when you jiggle the pan, but soft enough to still have a runny yolk which should take 15-20 minutes.
- Toast the bread and prepare the veggies to assemble.
- Prepare the Geek yogurt-chipotle sauce by mixing the two ingredients in a small mixing bowl.
- Spread a tablespoon or two on the bread.
- Assemble the veggies onto the bread and top with the cooked eggs.
Sunny Side Eggs & Zucchini Nests
Recipes featuring eggs baked in potato or hash brown nests are popular this time of year. For a healthier version use shredded zucchini instead of potatoes!
Makes: 6 servings
1 zucchini, shredded
1/4 cup reduced fat cheese, shredded
1/8 tsp garlic salt
freshly ground black pepper, to taste
- Preheat oven to 400 degrees. Spray a muffin tin with non-stick spray.
- In a small bowl, combine the zucchini, cheese, and seasonings. Spoon the mixture into the muffin cups, and using the back of the spoon, lightly press the mixture against the bottom and sides of the individual cups.
- Bake in the oven for 15-20 minutes. The mixture should slightly condense, lose some of its water content, and start to turn golden brown along the top and edges although this won't happen over the entire nest.
- Crack eggs into each individual muffin cup. Sprinkle with more black pepper and bake for another 10 minutes or until the eggs reach your desired doneness.
Nutrition facts: 90 calories, 6 g fat, 2 g saturated fat, 140 mg sodium, 2 g carbs, 1 g sugar, 8 g protein
Both of these recipes can also be found on Rebecca Miller’s website www.twistednutritionblog.com.