EatSmarter exclusive recipe

Salad with Poached Egg and Smoked Ham

with Tofu Dressing and Croutons
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Salad with Poached Egg and Smoked Ham

Salad with Poached Egg and Smoked Ham - Classic American brunch done easy

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Health Score:
82 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
229
calories
Calories

Healthy, because

Even smarter

Nutritional values

This classic is known in the USA as Eggs Bendict. As a new main ingredient, quarklike tofu makes the salad-egg combination easier to digest and enriches it with protein. Frisée lettuce brings vitamins into play and spinach, the rare carotenoids zeaxanthin and lutein. These active ingredients support the eyesight up to old age.

Silk tofu is a particularly soft variety of tofu, which is primarily sold in health food stores. Thanks to its moisture, it is particularly suitable for sauces. After opening the package, the contents should be kept moist and consumed as soon as possible.

1 serving contains
(Percentage of daily recommendation)
Calorie229 cal.(11 %)
Protein15 g(15 %)
Fat12 g(10 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.8 μg(9 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.7 mg(39 %)
Vitamin B₆0.3 mg(21 %)
Folate81 μg(27 %)
Pantothenic acid1.3 mg(22 %)
Biotin19.6 μg(44 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C12 mg(13 %)
Potassium422 mg(11 %)
Calcium114 mg(11 %)
Magnesium59 mg(20 %)
Iron3.5 mg(23 %)
Iodine11 μg(6 %)
Zinc1.6 mg(20 %)
Saturated fatty acids3 g
Uric acid66 mg
Cholesterol248 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
½ lemon
7 ozs Silken tofu
1 ½ Tbsps Tarragon mustard
2 Tbsps olive oil
salt
peppers
Tabasco sauce
1 head Frisée
4 ozs fine Spinach
3 Whole-grain English muffins
4 ozs Prosciutto
2 Tbsps White vinegar
6 eggs
How healthy are the main ingredients?
olive oilSpinachlemonsaltegg
Preparation

Kitchen utensils

1 Pot, 1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Serrated knife, 1 Small knife, 1 Tablespoon, 1 Slotted spoon, 1 Whisk, 1 Immersion blender, 1 deep bowl, 1 Salad spinner, 1 Citrus juicer

Preparation steps

1.
Salad with Poached Egg and Smoked Ham preparation step 1

Squeeze juice from lemon half. Combine tofu, tarragon mustard, 1 tablespoon lemon juice and oil in a bowl, season with salt and pepper and Tabasco and mix until smooth.

2.
Salad with Poached Egg and Smoked Ham preparation step 2

Rinse frisee and spinach leaves and spin dry. Chop into bite-sized pieces.

3.
Salad with Poached Egg and Smoked Ham preparation step 3

Toast the bread under preheated broiler until golden and cut into croutons.

4.
Salad with Poached Egg and Smoked Ham preparation step 4

Cut the prosciutto into thin strips.

5.
Salad with Poached Egg and Smoked Ham preparation step 5

Just before serving, boil 1 liter (approximately 4 cups) water and the vinegar in a pot. Crack eggs into a bowl.

6.
Salad with Poached Egg and Smoked Ham preparation step 6

Vigorously whisk the boiling vinegar water. 

7.
Salad with Poached Egg and Smoked Ham preparation step 7

Gently let eggs slide into the water; they will separate due to movement of water.

8.
Salad with Poached Egg and Smoked Ham preparation step 8

Return water to a boil, then quickly remove from the heat and let poach until whites are set but yolks are still runny, 3-4 minutes.

9.
Salad with Poached Egg and Smoked Ham preparation step 9

Remove eggs with a skimmer and drain well. Meanwhile, toss together frisee, spinach and dressing. Serve with the bread cubes and ham on plates. Top with eggs and serve.