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Breakfast Bagel




Source of Recipe


whfoods.com


List of Ingredients




2 whole wheat bagels
4 large free-range chicken eggs
1 tsp apple cider vinegar, or any light vinegar
1 large tomato, sliced
1 bunch arugula
2 TBS extra virgin olive oil
2 medium cloves garlic, pressed
salt and black pepper to taste


Recipe



Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.

While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.

Garnish bagel with arugula and sliced tomato.

To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

Serves 4



Healthy Cooking Tips:

Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up on your bagel.


Nutritional Profile


Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more detailed information on our Food and Recipe Rating System ...

Breakfast Bagel
1.00 serving
296.19 calories
Nutrient Amount %DV Nutrient
Density World's Healthiest
Foods Rating
manganese 1.65 mg 82.5 5.0 excellent
vitamin K 27.73 mcg 34.7 2.1 good
phosphorus 263.46 mg 26.3 1.6 good
protein 12.89 g 25.8 1.6 good
tryptophan 0.08 g 25.0 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%