LivingAfterWLS General Store




Eggs: A healthy protein rich way to start the day

We all know that breakfast is the most important meal of the day and studies indicate those who eat breakfast regularly experience less weight gain than those who don't. For WLSers a high protein breakfast is essential, but not always easy to accomplish. Today's Recipe of the Week includes three terrific breakfast casseroles. They are wonderful served fresh and leftovers make short order morning meals on hectic workdays. I enjoyed testing and sampling these recipes and hope you find them enjoyable!

Salmon & Eggs Benedict

Servings: 6
Notes: This plays on the traditional flavors of Eggs Benedict while taking advantage of a packaged sauce mix and scrambled eggs instead of the more difficult to prepare poached eggs. The packaged sauce mix is much lower in fat and calories than traditional Hollandaise sauce. You can make ahead the sauce and eggs, then assemble the egg stacks just prior to baking for a quick and satisfying weekday morning breakfast. Try baking one or two portions in your toaster oven. If you prefer, substitute Canadian bacon for the smoked salmon.

1 envelope Hollandaise sauce, packet
2 Tablespoons capers, drained
1/2 teaspoon finely shredded lemon peel
6 large eggs
1/4 cup milk
1/8 teaspoon pepper
2 Tablespoons light margarine
3 each whole wheat English muffins
6 ounces salmon, Chinook, smoked
3/4 cup soft bread crumbs

For sauce, prepare Hollandaise sauce mix according to package directions. Stir in capers and lemon peel. Cover and set aside.

In medium bowl beat together eggs, milk and pepper. In a large skillet melt 1 tablespoon of the margarine over medium heat. Pour in egg mixture. Cook, without stirring, until the mixture begins to set on bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked eggs so the uncooked portion flows underneath. Continue cooking for 3 to 4 minutes or until eggs are cooked through but are still glossy and moist.

Spread about 1/2 cup of th sauce over bottom of a 2-quart rectangular baking dish. Arrange muffins, cut sides up, on top of sauce in dish. Divide smoked salmon into 6 equal portions. Place one portion, folding as necessary, on each muffin half. Spoon eggs onto muffin stacks, dividing evenly. Spoon remaining sauce over eggs.

For crumb topping melt the remaining tablespoon of margarine in a small bowl in the microwave. Toss in the breadcrumbs. Sprinkle breadcrumbs atop egg stacks.

Bake uncovered in a preheated 350F degree oven for 15 minutes or until heated through. If desired garnish with snipped fresh chives or parsley.

One egg stack is a serving. Per serving: 219 calories, 15 grams protein, 9 grams fat (7 saturated), 20 grams carbohydrate (2 grams dietary fiber). This recipe contains 142mg calcium and 2mg iron.

Suggested Reading

Protein First

Eggs 12 Ways

Neighborhood Conversations

  • Hints, Tips & Healthy Cooking Techniques

  • Recipes from the Neighbors

  • Ask LivingAfterWLS Food Editor a Question
  • Back to Top - Back to Kitchen

    Free Email Newsletters

    Recipe of the Week Newsletter- Join Our List:

    For Email Marketing you can trust