Eggs Benedict French Toast

Here's an original breakfast recipe that's low in calories but high in protein, which will change up your morning routine. It's also convenient for those rushed lunchtimes. Feel free to tailor the recipe to your tastes with your favourite vegetables.

Preparation 15 min
Cooking 10 min
Portion 2

Nutrition Facts (per serving)

Calories
310
Fat
10
Carbohydrates
22
Fibre
3
Protein
31
Sodium
960

Ingredients

For the light hollandaise sauce:

  • 125 ml (½ cup) 2% M.F. cottage cheese
  • 15 ml (1 tablespoon) fresh lemon juice
  • 7.5 ml (½ tablespoon) nutritional yeast
  • 5 ml (1 teaspoon) Dijon mustard

For the eggs Benedict:

  • 1 French shallot, chopped
  • 500 ml (2 cups) fresh baby spinach
  • 30 ml (2 tablespoons) 2% cottage cheese
  • 2 large eggs
  • 2 slices of smoked turkey (or smoked salmon)
  • Pepper and salt, to taste
  • 2.5 ml (½ teaspoon) oil

For the French toast:

  • 2 slices of whole-grain bread
  • 125 ml (½ cup) liquid egg whites
  • 2.5 ml (½ teaspoon) oil

Note: If you enjoy mushrooms, feel free to add them to your spinach sauté, along with a bit of cheddar cheese to make this breakfast even more delicious. To balance the meal, add a fruit salad or simply your favourite fruit. If you're not a fan of fruits, I suggest adding more vegetables like mushrooms, bell peppers, and leeks to the spinach.

Preparation

  1. In a small food processor, blend the ingredients for the hollandaise sauce until smooth. Set aside.
  2. In a shallow dish, pour the egg whites and soak the bread slices until well saturated. Set aside on a plate. 
  3. In a non-stick pan, sauté the shallot in oil. Add the spinach and cottage cheese, season with salt and pepper. Set aside. 
  4. In another large non-stick pan lightly oiled and heated over medium heat, cook the soaked bread slices for 2 minutes on each side, flipping with a spatula. 
  5. Place the French toast on serving plates and use the same pan to cook the eggs sunny-side up (or your preferred method). 
  6. Before assembling the Benedict French toast, heat the hollandaise sauce in the microwave for about 30 to 45 seconds. 
  7. Assemble by spreading a little hollandaise sauce on the French toast, adding the spinach, a slice of turkey, and finally the egg. Top with a little more sauce and serve immediately.

Notes

Keeps for 2 days in an airtight container in the refrigerator. The French toast alone can be frozen for 3 months.

Registered Dietitian Nutritionist