Heart Healthy
This pesto replaces traditional olive oil with vegetable broth and trades the usual pine nuts for walnuts. It combines with a whole grain to create a hearty bed on which delicate poached eggs lie.
Print Recipe
Poached Eggs with Pesto Bulgur
This pesto replaces traditional olive oil with vegetable broth and trades the usual pine nuts for walnuts. It combines with a whole grain to create a hearty bed on which delicate poached eggs lie.
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Servings:
4
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Serving Size :
1 egg and 1/2 cup bulgur mixture
Ingredients
-
-
-
1 cup basil -
2 tablespoons walnuts -
1 small garlic clove -
1/8 teaspoon salt -
pinch cayenne -
1/2 cup yellow bell peppers OR -
1/2 cup red bell pepper -
1/4 cup green onions -
4 cups water -
1 tablespoon white vinegar -
4 large eggs -
1 medium lemon
Directions
Tip: Click on step to mark as complete.
-
In a medium saucepan, prepare the bulgur using the package directions, omitting the salt and substituting 1 1/3 cups broth for the water. Fluff with a fork. -
Meanwhile, in a food processor or blender, process the basil, walnuts, garlic, salt, cayenne, and the remaining 2 tablespoons broth until smooth. Stir the basil mixture, bell pepper, and green onions into the bulgur. -
In a large skillet, bring the water and vinegar to a boil over high heat. Reduce the heat and simmer. Break an egg into a cup and then carefully slip the egg into the simmering water. Repeat with the remaining eggs, placing them in the water so they don’t touch. Simmer for 3 to 5 minutes, or until the whites are completely set and the yolks are beginning to set, but aren’t hard. Using a slotted spoon, drain the eggs well and place on the bulgur mixture. Serve with the lemon wedges.
Cooking Tip: The vinegar helps the egg whites firm up faster and prevents them from spreading too much.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 190 | |
|---|---|---|
| Total Fat | 7.5 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.0 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 186 mg | |
| Sodium | 160 mg | |
| Total Carbohydrate | 21 g | |
| Dietary Fiber | 5 g | |
| Sugars | 1 g | |
| Protein | 11 g | |
Dietary Exchanges
1 1/2 starch, 1 lean meat, 1/2 fat
-
Servings:
4
-
Serving Size :
1 egg and 1/2 cup bulgur mixture
Ingredients
-
-
-
1 cup basil -
2 tablespoons walnuts -
1 small garlic clove -
1/8 teaspoon salt -
pinch cayenne -
1/2 cup yellow bell peppers OR -
1/2 cup red bell pepper -
1/4 cup green onions -
4 cups water -
1 tablespoon white vinegar -
4 large eggs -
1 medium lemon
Directions
Tip: Click on step to mark as complete.
-
In a medium saucepan, prepare the bulgur using the package directions, omitting the salt and substituting 1 1/3 cups broth for the water. Fluff with a fork. -
Meanwhile, in a food processor or blender, process the basil, walnuts, garlic, salt, cayenne, and the remaining 2 tablespoons broth until smooth. Stir the basil mixture, bell pepper, and green onions into the bulgur. -
In a large skillet, bring the water and vinegar to a boil over high heat. Reduce the heat and simmer. Break an egg into a cup and then carefully slip the egg into the simmering water. Repeat with the remaining eggs, placing them in the water so they don’t touch. Simmer for 3 to 5 minutes, or until the whites are completely set and the yolks are beginning to set, but aren’t hard. Using a slotted spoon, drain the eggs well and place on the bulgur mixture. Serve with the lemon wedges.
Cooking Tip: The vinegar helps the egg whites firm up faster and prevents them from spreading too much.