244 Cals 19.5 Protein 25.5 Carbs 9.5 Fats
PREP TIME:
10 mins
COOK TIME:
20 mins
TOTAL TIME:
30 mins
YIELD:4 SERVINGS
COURSE:Breakfast, Brunch
CUISINE:American
I love this lighter take on Eggs Benedict made with Canadian bacon, Swiss chard and poached eggs on a whole wheat English muffin. Perfect for breakfast or brunch!
INGREDIENTS
1 teaspoon unsalted butter
1 teaspoon olive oil
1/2 bunch, 6 cups Swish Chard, washed well, stems and leaves separated
1/2 cup white onion, diced
1/2 teaspoon kosher salt and black pepper, to taste
4 slices Canadian Bacon
4 large eggs
2 light multi-grain or gluten-free English muffins, toasted and split
INSTRUCTIONS
Dice the stems of the chard, and slice the leaves.
Heat a large skillet on medium-low heat; heat the butter and oil until melted.
Add the onions with a pinch of salt and pepper. Cook, stirring occasionally until the onions become translucent, about 5 minutes.
Bring the heat up to medium-high, and add the stems with 1/4 cup water, cover and cook until soft, about 8 to 10 minutes.
Add the chard leaves with 1/2 teaspoon salt; cook until wilted, about 2-3 minutes. Set aside on a dish and keep warm.
To the skillet on medium-high heat, add the ham and cook until lightly browned on each side, about 1 minute. Set aside.
Meanwhile, for the Poached Eggs:
Crack eggs into individual small cups or ramekins.
Bring a pot of water to a boil. Add vinegar and salt. Reduce to simmer.
Use a spoon to stir the water so it is spinning around in a circle. This will keep the egg whites from spreading out away from the yolk.
Carefully drop eggs one at a time into the center of the pot.
Simmer for 2 minutes then turn off the heat. Cover and let sit for 2 more minutes.
Gently remove eggs with a slotted spoon and place on plate lined with paper towels.
Divide the muffin half among 4 plates.
Top each muffin half with a piece of ham, 1/4 of the chard and top with 1 egg.
Serving: 1Egg Benedict, Calories: 244kcal, Carbohydrates: 25.5g, Protein: 19.5g, Fat: 9.5g, Saturated Fat: 3g, Cholesterol: 202mg, Sodium: 1136mg, Fiber: 10g, Sugar: 4.5gBlue Smart Points:4Green Smart Points:3Purple Smart Points:3Points +:7