There’s nothing better than a delicious breakfast on a lazy Sunday morning. Sometimes it’s fun to go out for breakfast, but most of the time I enjoy sleeping in and finally dragging myself into the kitchen, still in my pajamas, to whip up a late breakfast. Breakfast, if you haven’t heard, is the most important meal of the day! We should consume the most calories in our first meal of the day because DUH…we have all day long to burn them. Ideally, snacks, lunch and dinner should consist of less calories. And I already know what you’re thinking, “Hey, it’s all about a huge feast for dinner!” This is just another one of the ways America has our health ass-backward. Dinner should be relatively small because we will soon be off to sleep and be burning minimal calories.
It’s all about the “breakfast of champions” and now I’m sure you’re envisioning a huge country-fried steak smothered in sausage gravy, a side of biscuits slathered in butter, fried potatoes with extra ketchup and two fried eggs. Oh, and don’t forget the bacon! Breakfast in America has got to be one of the unhealthiest meals in the world. Not only are there the extreme restaurant options but also the overly abundant frozen and boxed breakfast items constantly claiming to be “healthy.” When I say have the most calories in the morning, I mean healthy calories that are going to power your day. Oatmeal, fruit, veggies, eggs (cooked without fat), certain cereals, fresh smoothies, etc. You can get full on the previously mentioned American country fried steak breakfast for about 1,000-1,500 calories or more (not to mention the fat, sodium and lack of nutrients) and be hungry again by lunch or you can get full on a bowl of steel-cut oatmeal with fresh fruit, one scrambled egg with veggies and a small smoothie for 400-500 calories. With the latter, you will have already met your 3-5 servings of fruit for the day plus a serving of veggies and all kind of other nutrients, while still keeping it low in fat and sodium. With a small snack before lunch, you won’t need much more than a sandwich and a salad to power you through until a small snack before dinner. By dinner you can fill up on veggies and grains and call it a day. It’s much easier to eat healthy than you think, as long as you start off right from the beginning of the day.
Anyway, back to my lazy Sunday breakfast….if I eat a nice, healthy breakfast everyday of the week, I don’t see a problem splurging a little on a Sunday morning. Don’t get me wrong, this recipe isn’t super-splurge mode, it’s still relatively healthy. Though I did decide to use a bit of feta to make a healthy breakfast inspired by the classic dish, Eggs Benedict. My mouth is watering just thinking of Eggs Benedict, all smothered in Hollandaise sauce…I used to order it quite frequently, but now I know better 🙂 Usually, you get one English muffin, halved with two eggs and double everything. In my quest for smaller portion sizes, I think one half with one egg is plenty for one person. So, this recipe will make 2 servings, using one half muffin per. The eggs aren’t necessarily poached, I suppose the closest cooking method would be steamed. Whatever you call it, it’s my special method, cooked in vegetable broth, not oil. Go figure! I cook everything in vegetable broth 🙂 This method makes a flavorful, light and delicious egg every time. It can be cooked hard or be runny, all you have to do is adjust the cooking time. This egg dish is so tasty, you’ll never miss the sauce! Serve it up with some fresh fruit and coffee, and good morning!
Sun-Dried Tomato and Feta Benedict
Makes 2 servings
1 whole wheat English muffin, halved and toasted
2 eggs
2 c. baby spinach leaves, stems removed
1/4 c. sun-dried tomatoes, cut into strips
1/4 c. crumbled feta cheese
1-2 tbsp. extra virgin olive oil (enough to coat the feta and tomatoes)
1/2 c. vegetable broth (enough to have about an inch in the bottom of a small pan)
2 tbsp. hummus (any flavor will work)
Italian seasoning
S&P
First, in a small bowl mix together feta, sun-dried tomatoes, oil and italian seasoning- season with S&P to taste (easy on the salt because feta is already pretty salty). Set aside. Next, in a small non-stick pan (the same pan you will use for the eggs) wilt spinach using a splash of vegetable broth. Set aside. To cook the eggs, put about an inch of vegetable broth in the bottom of your non-stick pan. Bring to a boil over high heat. Once it is boiling, crack the eggs, one at a time into the pan. Make sure you do one on the left and one on the right. Do not crack one on top of the other. They should be separate, though the edges will touch in the middle. Reduce heat to medium-high and cover. After a minute or so, carefully slide a spatula under each egg to make sure they aren’t sticking to the pan. Continue to cook, covered. You do not need to flip the eggs. Once the whites are cooked, the eggs are done. Depending on how you like the consistency of your yolks you can cook them longer. I usually let mine go for about 3-4 minutes for it to be just past over-medium (slightly runny but firm around the edges). Use your finger to gently press the yolks to test for softness.
To assemble the benedict, place each half of the English muffin on a plate. Spread each with a tablespoon of hummus Put half of the wilted spinach on each muffin. Top each with an egg. Then spoon the tomato and feta mixture evenly over each. Enjoy!
© 2011 Jenni Baker