Eggs Benedict – Healthy Weekday Breakfast!

healthy eggs benedict

When you hear eggs benedict do you think Sunday brunch? Yeah, me too, and Christmas morning breakfast. But it’s actually an easy dish to prepare. I’ve made it healthier by replacing the English muffin with a wheat mini bagel to increase the fiber. And faster by using scrambled eggs and Hollandaise sauce from a mix. This easy breakfast comes in under 300 calories, with 22 grams of protein, 3 grams of fiber, 11 grams of fat and only 4 grams of sugar!

Ingredients

1 whole wheat mini bagel

2 sliced Canadian bacon

2 large eggs

2 TBSP Hollandaise sauce (I use Knorr brand mix)

Sprinkle of paprika (optional)

Directions

  1. Toast bagel.
  2. Make Hollandaise sauce according to package directions.
  3. Warm Canadian bacon in microwave for 10-15 seconds, until warm.
  4. Beat eggs with 1 tsp of water, scramble on medium low heat until done.
  5. Layer on plate: bagel, Canadian bacon, eggs, sauce and sprinkle with paprika.

Notes

The Hollandaise sauce is surprisingly low in calories, only 10 for 2 TBSP. Leftover sauce can be refrigerated for several days. Heat up in small portions in the microwave on low heat as needed.

If you have the time, and want to poach the eggs it’s easy to do. In a shallow pan bring water to a simmer with a little vinegar. Add eggs to simmering water slowly and gently. Cook to desired doneness.

 

Quinoa with Tomato & Basil

Do you know quinoa? It’s a grain from South America that is becoming popular in the US. It can be used in place of rice or couscous for added protein. In fact, it contains all nine essential amino acids which makes it a complete protein. It cooks quickly, usually in 10-15 minutes and has a mild, slightly nutty flavor. Quinoa can be seasoned simply with olive oil or butter and salt, or mixed with a variety of vegetables and herbs for fun flavors.

The photo at left is a quinoa dish my mom prepared for us when I was visiting. She made it as a side for some beautiful grilled salmon. She cooked it in water until tender, then added chopped fresh tomato and basil, and seasoned lightly with salt. It was simple and tasty!

If you haven’t tried quinoa yet, go for it! Quinoa is available at many grocery stores, Target and Costco. For more recipe ideas check out the Top 20 most popular recipes for quinoa on allrecipes.com.