nextbigloser

From EatingWell Magazine March/April 2007

A poached egg on an English muffin is typical breakfast fare, but adding this full-flavored, chunky vegetable medley between the egg and muffin transforms the simple dish into a sophisticated dinner or elegant brunch. Make it a meal: All you need is a mixed green salad tossed with balsamic vinaigrette.
Makes 4 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/4 cup distilled white vinegar
2 teaspoons extra-virgin olive oil
1 shallot, minced
1 clove garlic, minced
1 pound zucchini (about 2 medium), diced
12 ounces plum tomatoes (3-4), diced
3 tablespoons thinly sliced fresh basil, divided
1 tablespoon balsamic vinegar
1/2 teaspoon salt
Freshly ground pepper to taste
8 large eggs
4 whole-wheat English muffins, split and toasted
2 tablespoons freshly grated Parmesan cheese
1. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add white vinegar.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add shallot and garlic and cook, stirring, until fragrant, about 1 minute. Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender, about 10 minutes. Remove from the heat, stir in 1 tablespoon basil, balsamic vinegar, salt and pepper.
3. Meanwhile, reduce the boiling water to a gentle simmer; the water should be steaming and small bubbles should come up from the bottom of the pan. Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.
4. To serve, top each muffin half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil.
NUTRITION INFORMATION: Per serving: 339 calories; 14 g fat (4 g sat, 6 g mono); 425 mg cholesterol; 33 g carbohydrate; 22 g protein; 5 g fiber; 674 mg sodium; 557 mg potassium.

Nutrition bonus: Selenium (46% daily value), Vitamin C (45% dv), Vitamin A (25% dv), Potassium (16% dv), Iron (15% dv).

2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 2 medium-fat meat

__________________
Kim
AKA CelebrityBear
Height 5' 8"
286/216/140
Highest/Current/Goal

Approval: Nov. 16th 2007
Surgery: Jan. 07th 2008
TT Gym Rat #85


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