I loved eggs Benedict but I feel guilty about all the calories involved especially when on a diet. Choosing to opt out on Hollandaise sauce and switching the type of bread can save you so many calories its unbelievable. Pumpernickel bread is made with coarsely ground rye flour and therefore it has a much lower glycemic load then white bread. That means that when you eat pumpernickel your body which turns carbs in the bread to sugar doesn't have as much carbs to turn to sugar as regular bread which is great if you have diabetes. Salmon is a great source of Omega 3 as well as protein, B vitamins, vitamin D, magnesium and selenium which is essential for daily body functions. Lastly eggs are a great source of protein turning this breakfast into a super healthy option!
1 Slice of Pumpernickel bread (Toasted)
50 Grams of Smoked Salmon
Fresh Fruit (optional) - I used cut up cantaloupe
In a small saute pan add water until half full, cover and bring to a boil.
Once boiling reduce heat to low and once water calms to a simmer crack and gentle drop eggs into the water *
Let eggs cook uncovered for 4-6 minutes depending on your desired level of yoke consistency.
Toast your pumpernickel, place on plate with smoked salmon on top. Garnish plate with your fruit. Once eggs are done add them to the toast on top of the smoked salmon
*its important the water is not boiling like crazy when you put the eggs in
I hope you enjoyed this recipe as much as I do. If you have any comments please leave them below and I'll be happy to answer them as soon as I can! Happy cooking!!!