“BLT” EGGS BENEDICT
SERVES 1| PREP TIME 15 MINUTES | COOKING TIME 15 MINUTES
575 CALORIES | 33 GRAMS PROTEIN | 62 GRAMS CARBOHYDRATES | 24 GRAMS FAT
FUN FACT! 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. 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, ½ tablespoon water, 1 teaspoon whole-grain mustard, ½ teaspoon lemon juice, a pinch of ground cayenne pepper.
EGGS BENEDICT: 1 tablespoon white vinegar, ½ tablespoon extra- virgin olive oil, 30 grams bacon, diced, ½ small onion, thinly sliced, 350 grams chopped kale (stems removed), Ground black pepper, to taste, 1 whole-grain savoury muffin, split, 2 tomato slices, 2 large eggs.
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 8cm of water into a large skillet. Pour in vinegar and bring to a low simmer over medium heat
3 Meanwhile, warm oil in a medium nonstick skillet over medium-high heat. Sautè the bacon and onion, stirring consistently, until golden brown, about 4 minutes. Remove the pan from the heat and toss in the kale. Stir until the greens wilt, about 2 minutes, and season with pepper.
4 Toast 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 t stay warm (keep the oven turn 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 eith Hollandaise-style sauce.