Heart-Healthy Full English Breakfast
Start your day off right with this Heart-Healthy Full English Breakfast, a lighter twist on the classic British favorite that prioritizes wholesome ingredients without sacrificing flavor. Packed with lean chicken or turkey sausage, protein-rich egg whites, fiber-filled baked beans, and a variety of nutrient-dense vegetables like mushrooms, tomato, and baby spinach, this nutritious breakfast delivers both balance and satisfaction. Whole-grain toast provides a dose of complex carbs, while creamy avocado adds healthy fats to round out the meal. With minimal use of olive oil and low-fat milk, this recipe is ideal for heart-conscious eaters seeking a delicious and nourishing way to enjoy traditional flavors. Ready in just 30 minutes, this breakfast is perfect for starting your morning on a healthy and flavorful note!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 2 links chicken or turkey sausage
- 4 units large egg whites
- 1 cup low-sodium baked beans
- 1 cup mushrooms
- 1 large tomato
- 2 slices whole-grain bread
- 1 cup baby spinach
- 0.5 unit avocado
- 2 tablespoons low-fat milk
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat the oven to 200°F (93°C) to keep cooked items warm as you prepare the rest of the breakfast.
Heat 1/2 tablespoon of olive oil in a non-stick skillet over medium heat. Add the chicken or turkey sausage links and cook for about 6-8 minutes, turning occasionally until browned and cooked through. Transfer to a plate and keep warm in the oven.
In the same skillet, add another 1/2 tablespoon of olive oil. Add the mushrooms and cook for 5 minutes until they are browned and tender. Transfer to the oven to keep warm.
Slice the tomato in half and add to the skillet cut side down. Cook for 3-4 minutes until lightly charred and heated through. Transfer to the oven.
While the vegetables and sausage are warming, toast the slices of whole-grain bread until golden brown.
In a small saucepan, heat the low-sodium baked beans over low heat, stirring occasionally, until warm, about 5 minutes.
Whisk the egg whites with 2 tablespoons of low-fat milk, salt, and pepper. In the skillet over medium heat, scramble the eggs until they are just set, about 3 minutes.
Slice the avocado and arrange it alongside the prepared items on each plate.
Lightly steam the baby spinach in a microwave or on the stovetop until wilted, about 2 minutes, and serve alongside the breakfast.
Divide all the components evenly onto two plates and serve immediately, garnished with additional black pepper if desired.
Nutrition Facts
Calories |
1220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 4304 mg | 187% | |
| Total Carbohydrate | 119.9 g | 44% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 47.3 g | ||
| Protein | 67.0 g | 134% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 292 mg | 22% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2858 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
