Healthy Eggs Benny & Deconstructed Omelettes

Although I'm not (and never have been) a huge breakfast person (as pointed out by one of my fellow "Internet Wedding Planning Girls"), and most of my posts reflect this, I do in fact sometimes eat breakfast, and when I do, I really love eggs! They're packed full of protein and healthy fats, and at only 70 calories apiece, they are a great breakfast (ignore the taunts about cholesterol that is presented in the media, they're not a problem unless you have cholesterol problems AND eat more than 6 a day)! During the week I can rarely choke down much more than a smoothie within an hour of waking up, but on the weekends I usually have more time between waking and actually eating, and since we have more time we're usually a bit more creative. I love incorporating eggs into what we eat, because they help to keep me full, and are also full of nutrients* (check out below for the details!)

Healthy Eggs Benedict 
Serves 4 - anout 230 calories per serving (1 egg with 1/2 English muffin)

• Hollandaise Sauce
• 2 egg yolks
• 1/2 c fat free plain yogourt
• 1 tsp dijon mustard
• 1/2 tsp vinegar
• 2 tsp finely diced chives or green onions
• 1/2 tsp paprika
• pepper to taste
• 1/4 tsp cayenne pepper (optional) - will make quite spicy
1. In heat proof bowl (I use a stainless steel one) mix together egg yolk, yogourt, mustard and vinegar
2. Put over a saucepan of boiling water and cook for about 10 minutes, constantly stirring (I use a whisk and whisk slowly). The sauce will thin first and then thicken. 
3. When the sauce thickens add chives/onion, paprika and pepper

• Sandwich
• 4 eggs (2 per person)
• 2 tsp vinegar
• 2 whole wheat English muffins cut in half
• 4 strips turkey bacon or fat free ham
• pepper to taste
• paprika to taste
• chives/green onions to garnish

1. Poach eggs - Half fill a deep frying pan with water and add vinegar. Bring pan of water to boil, and crack eggs into pan, careful not to break the yolks. Poach eggs for 3-4 minutes, scooping water over eggs for the last 2 minutes. 
2. Meanwhile, cook bacon/ham in microwave. Place between two pieces of paper towel and heat on high for 2 minutes or until cooked. (The paper towel helps to absorb any extra fat!)
3. Toast English muffins.
4. Place bacon/ham on English muffin, and using a slotted spoon scoop egg out of water onto muffin. Cover with warm Hollandaise sauce and sprinkle with remaining chives/onions and paprika. 

Deconstructed Omelettes - A.K.A Scrambled Eggs with Stuff in it

About 230 calories per serving

I love omelettes, but I find that to form them properly I need to add so much oil to the pan so they don't stick. My solution is to make eggs with all of the omelette things, but without the added oil and omelette shape. 

Ingredients:

• 2 eggs per person
• Vegetables you like (examples below - per 2 eggs)
• 1 tbsp mushrooms diced
• 1-2 tbsp peppers diced
• 1 tsp onions finely diced
• 1 tbsp green onion diced
• 1-2 tbsp tomato diced
• 2 tbsp carrot grated
• 2 tbsp zucchini grated
• 10 leaves diced spinach
• Meat
• Turkey-Pork Sausage - Recipe Here
• Turkey bacon (one strip per person) diced
• Low fat sausage (I like Eating Right sausage) diced
• Low fat ham diced
• Cheese (about 1-2 tbsp per person, grated)
• low fat cheeses like swiss, cheddar or mozzarella
• goat cheese
• pepper to taste
• 1/4 tsp finely diced basil
• 1/2 tsp dijon mustard (per person)
• garlic to taste (optional)

Directions

1. In a non-stick frying pan add vegetables and meat (with harder vegetables like onions, peppers and carrots first), pepper, mustard and garlic. Cook on medium 3-4 minutes until vegetables are softening. 
2. In tall cup or bowl mix eggs. 
3. Add eggs and with a spatula, stir to mix eggs into vegetables & meat
4. When eggs are completely cooked, turn heat to low, sprinkle cheese on top and cover with a lid for 1-2 minutes, until cheese has melted. 
5. Serve immediately.