Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Salad with Poached Egg and Smoked Ham
- 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
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.
Rinse frisee and spinach leaves and spin dry. Chop into bite-sized pieces.
Toast the bread under preheated broiler until golden and cut into croutons.
Cut the prosciutto into thin strips.
Just before serving, boil 1 liter (approximately 4 cups) water and the vinegar in a pot. Crack eggs into a bowl.
Vigorously whisk the boiling vinegar water.
Gently let eggs slide into the water; they will separate due to movement of water.
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.
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.
(Percentage of daily recommendation)
| Calorie | 229 cal. | (11 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
Healthy, because
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.
Even smarter
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.