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.
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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
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-
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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.
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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.
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