Healthier Version Of A Classic Recipe

Eggs Benedict with Quick Hollandaise

on rye bread
5
Average: 5 (12 votes)
(12 votes)
Eggs Benedict with Quick Hollandaise

Eggs Benedict with Quick Hollandaise - Smart interpretation of a classic. Photo: Beeke Hedder

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
456
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to its complex carbohydrates, wholemeal rye bread provides long-lasting energy, while its B vitamins support our concentration and ensure nerves of steel. Serve up more eggs more often. Its high protein content boosts the metabolism, because the body needs far more energy to process the nutrient than it does for fats or carbohydrates. This effect is called food-induced thermogenesis.

The flash hollandaise contains raw egg yolk in addition to water, butter, and lemon juice. Use very fresh eggs for this, ensure good kitchen hygiene during preparation and consume the sauce as soon as possible. 

1 serving contains
(Percentage of daily recommendation)
Calorie456 kcal(22 %)
Protein22 g(22 %)
Fat24 g(21 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage8.1 g(27 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.3 μg(12 %)
Vitamin E2.8 mg(23 %)
Vitamin K9.4 μg(16 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.4 mg(29 %)
Folate85 μg(28 %)
Pantothenic acid2.1 mg(35 %)
Biotin23.5 μg(52 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C14 mg(15 %)
Potassium578 mg(14 %)
Calcium111 mg(11 %)
Magnesium73 mg(24 %)
Iron4.2 mg(28 %)
Iodine10 μg(5 %)
Zinc3 mg(38 %)
Saturated fatty acids12.4 g
Uric acid115 mg
Cholesterol282 mg
Complete sugar4 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
6 eggs
2 Tbsps Yogurt (low-fat)
2 ½ ozs melted butter
peppers
salt
2 splashes lemon juice
2 Tbsps Vinegar
8 leaves Radicchio
½ Cress
3 ½ ozs Cucumber
4 Radish
6 slices Whole Grain Rye Rolls
12 slices chicken breast cold cuts
How healthy are the main ingredients?
CucumbereggsaltRadicchioCressRadish
Preparation

Kitchen utensils

1 Measuring cups, 1 Immersion blender, 1 wide Pot

Preparation steps

1.

For the quick hollandaise, first, separate 2 eggs (use egg whites elsewhere). Place egg yolks and yogurt in a high mixing bowl. Slowly add the butter and mix thoroughly with a hand blender. Season with pepper, salt, and lemon juice, and chill.

2.

Bring about 8 cups of water with vinegar to a boil. Crack eggs one by one into a soup ladle, stir the water with a spoon to form a whirlpool and carefully slide eggs into the broth and cook over low heat for about 5 minutes. Lift eggs out of broth and drain.

3.

While eggs are cooking, wash lettuce leaves and shake dry. Cut cress from the bed. Wash and slice cucumber and radish. Lift the eggs out of the broth and drain.

4.

Cut bread slices in half. Prepare 4 portions one after the other. To do this, spread 3 halves of bread with 1 blob of hollandaise per serving, then top with radicchio, cucumber, radishes, 3 slices of chicken breast cold cuts, and 1 egg. Pour hollandaise on top and sprinkle cress on top. Season the Eggs Benedict with salt and pepper.