Healthy Breakfast Stacks

This is really more about presentation but the food is delicious as well. Be creative and work with what you have on hand.

INGREDIENTS

1 cup Egg Substitute ; your favorite brand
1/4 cup Salsa ; chunky style, as hot as you like
1/2 cup Broccoli stems ; julienned
1/4 cup Carrots ; shredded
1 medium English Muffin ; (multigrain) split and toasted
1/4 cup Chili sauce ; as hot as you like

Servings

INSTRUCTIONS

Mix egg whites and chunky salsa and pour into egg poacher cups. Place broccoli and carrots in each cup allowing it to sink in partially. Reserve a few shreds for garnish. Start the eggs poaching.

Butter the muffin halves if you wish and place it in a small plate. Stack two poached eggs on top and drizzle with chili sauce.

Garnish with a few veggie shreds and serve.

Each (2 egg, 1/2 muffin) serving contains an estimated:

Cals: 208, FatCals: 44, TotFat: 5g

SatFat: 1g, PolyFat: 2g, MonoFat: 2g

Chol: 1mg, Na: 673mg, K: 513mg

TotCarbs: 21g, Fiber: 3g, Sugars: 3g

NetCarbs: 18g, Protein: 18g

ALTERNATIVES:

Use whole eggs, Toast multigrain bread, add a slice of bacon, ham, or sausage. Melt a slice of cheese over each egg. You could change the bread to a couple of small pancakes. This is YOUR breakfast so stack up what YOU like.

For a taller stack try cutting both ends out of a soup can. Place it on the plate and layer the ingredients into the can. Pull the can off and garnish.

NOTES

We chose "healthy" ingredients but this recipe adapts to many tastes and ingredients.

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Healthy Breakfast Stacks

1 cup Egg Substitute your favorite brand
1/4 cup Salsa chunky style, as hot as you like
1/2 cup Broccoli stems julienned
1/4 cup Carrots shredded
1 medium English Muffin (multigrain) split and toasted
1/4 cup Chili sauce as hot as you like

Mix egg whites and chunky salsa and pour into egg poacher cups. Place  broccoli and carrots in each cup allowing it to sink in partially.  Reserve a few shreds for garnish.  Start the eggs poaching.

Butter the muffin halves if you wish and place it in a small plate.  Stack two poached eggs on top and drizzle with chili sauce.

Garnish with a few veggie shreds and serve.

Each (2 egg, 1/2 muffin) serving contains an estimated:
Cals: 208, FatCals: 44, TotFat: 5g
SatFat: 1g, PolyFat: 2g, MonoFat: 2g
Chol: 1mg, Na: 673mg, K: 513mg
TotCarbs: 21g, Fiber: 3g, Sugars: 3g
NetCarbs: 18g, Protein: 18g

ALTERNATIVES: 
Use whole eggs, Toast multigrain bread, add a slice of bacon, ham, or sausage. Melt a slice of cheese over each egg.  You could change the bread to a couple of small pancakes. This is YOUR breakfast so stack up what YOU like.

For a taller stack try cutting both ends out of a soup can. Place it on the plate and layer the ingredients into the can. Pull the can off and garnish.

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Nutrition

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Serving Size: 1 Serving (244g)
Recipe Makes: 2

Calories: 156
Calories from Fat: 9 (6%)

Amt Per Serving		% DV

	Total Fat 1g	1 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 0.3g
	Polyunsanturated Fat 0.4g
Cholesterol 0mg		0 %
Sodium 614.3mg		21 %
Potassium 634.4mg		17 %
Total Carbohydrate 21.4g		6 %
	Dietary Fiber 3.9g	16 %
	Sugars, other 17.5g
Protein 16.4g		23 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 156

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