A New York City classic, Eggs Benedict is now enjoyed all over the world as a luxurious breakfast or brunch… or lunch or dinner, if you’re feeling fancy later on in the day. For most of us it’s the breakfast of choice at a restaurant or café, but contrary to popular belief, it’s pretty easy to make up yourself and can be enjoyed just as much at home! Our Toasted Muffin with Egg and Smoked Salmon recipe has added veg for even more deliciousness with your brekkie.
It takes just seven and a half minutes to prepare, and the same to cook, so make sure you have the ingredients in and treat yourself: no outdoors outfit or make-up for brunch required.
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Toasted Breakfast Muffin with Egg & Smoked Salmon
Prep time: 10 minutes | Cook time: 10 minutes | Serves: 1
Ingredients
- 1 tsp coconut oil
- 1 tbsp finely chopped red onion
- 2 free-range eggs
- 3 tbsp white wine vinegar
- Small tsp capers, rinsed and chopped (optional)
- 25g smoked salmon
- 1 slice tomato
- 1 whole-wheat English muffin, split and toasted
Method
1. Heat oil in pan over medium heat. Add the onion and cook, stirring, until it begins to soften, about 1 minute. Add capers and cook.
2. Meanwhile bring a deep saucepan of water to the boil and add 3 tbsp white wine vinegar. Break the eggs into 2 separate ramekins.
3. Swirl the saucepan of water to form a vortex and slide in an egg. Cook for 2-3 mins, then remove with a slotted spoon.
4. Repeat with the other egg, re-swirling the water as you slide in the eggs.
2. Put the poached eggs, smoked salmon and tomato on English muffin.
Nutritional Values
| Typical Nutritional Values | Per Serving |
| Energy kj | 1781 |
| Energy kcal | 425 |
| Fat (g) | 18 |
| of which saturates (g) | 6.9 |
| Carbohydrates (g) | 33 |
| of which sugars (g) | 7.2 |
| Fibre (g) | 5.2 |
| Protein (g) | 29 |
| Salt (g) | 2.2 |
| Nutrient Breakdown | Per 100g |
| Minerals & Trace Elements | |
| Sodium (mg) | 229 |
| Potassium (mg) | 173 |
| Chloride (mg) | 336 |
| Calcium (mg) | 39.3 |
| Phosphorus (mg) | 93 |
| Magnesium (mg) | 12.3 |
| Iron (mg) | 0.84 |
| Zinc (mg) | 0.53 |
| Copper (mg) | 0.03 |
| Manganese (mg) | 0.12 |
| Selenium (ug) | 2.3 |
| Iodine (ug) | 1.4 |
| Vitamins | |
| Vitamin A (ret eq) (ug) | 32.6 |
| Retinol (ug) | 13.1 |
| Carotene (ug) | 111 |
| Vitamin D (ug) | 1.5 |
| Vitamin E (mg) | 0.33 |
| Vitamin K 1 (ug) | 2 |
| Thiamin (B1 ) (mg) | 0.09 |
| Riboflavin (B2 ) (mg) | 0.16 |
| Niacin total(B3 ) (mg) | 2.7 |
| Niacin (mg) | 1.1 |
| Tryptophan (mg) | 45 |
| Pantothenic Acid (B5) (mg) | 0.27 |
| Vitamin B 6 (mg) | 0.11 |
| Folates (B9) Total (ug) | 19.5 |
| Vitamin B 12 (ug) | 0.29 |
| Biotin (B7) (ug) | 3.7 |
| Vitamin C (mg) | 9.9 |
Salmon is one of the most nutritious foods on the planet, so starting your day with it is a fantastic way to get things off on a positive foot. Enjoy a rich Omega-3 dose first thing with fresh fish or substitute for a veggie or vegan vitamin-fuelled alternative as you need to. Frying your onions, egg whites and capers in coconut oil is an easy and healthy way to boost the nutritional value within but still ensuring your dish tastes tip top.
Grab the remote, wrap up in big socks and enjoy in bed… with someone else if you really want to impress!
