Heart-Healthy Traditional English Breakfast
Elevate your mornings with a delicious twist on the beloved Traditional English Breakfast, tailored for a heart-healthy lifestyle. This recipe swaps out high-fat ingredients for nutritious alternatives, featuring protein-rich eggs (either scrambled or fried), lean turkey bacon or a vegetarian equivalent, and fiber-packed low-sodium baked beans. The inclusion of sautéed baby spinach and blistered cherry tomatoes adds vibrant flavor and essential vitamins, while whole-grain avocado toast provides healthy fats and wholesome goodness to round out the meal. Prepared in just 25 minutes, this guilt-free breakfast is perfect for kickstarting your day with nourishing energy. Whether you're embracing a balanced diet or simply seeking fresher takes on classic breakfast dishes, this recipe delivers extraordinary taste without compromise.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces Large eggs
- 2 tablespoons Low-fat milk (optional, for scrambled eggs)
- 2 teaspoons Extra-virgin olive oil
- 8 pieces Cherry tomatoes
- 2 cups Baby spinach
- 0.5 cup Low-sodium baked beans
- 2 slices Whole-grain bread
- 2 slices Low-fat turkey bacon (or vegetarian equivalent)
- 0.5 piece Avocado
- 0.25 teaspoon Ground black pepper
- 0.125 teaspoon Salt (optional, use sparingly)
Instructions
Start by preparing your station with all the necessary ingredients and equipment, including a non-stick skillet, a toaster, and serving plates.
Heat 1 teaspoon of extra-virgin olive oil in a non-stick skillet over medium heat.
Add the cherry tomatoes to the skillet and cook for 3-4 minutes, allowing them to soften and blister slightly. Remove and set aside.
In the same skillet, add the baby spinach and sauté for 1-2 minutes until wilted. Remove and set aside.
Using the same skillet, heat the remaining teaspoon of olive oil and cook the turkey bacon (or vegetarian equivalent) for 2-3 minutes per side until lightly crisp. Remove and set aside.
If making scrambled eggs, whisk the eggs with the low-fat milk in a small bowl. Pour into the skillet and cook over medium-low heat, stirring gently until just set. If frying eggs, lightly spray the pan with cooking spray and cook the eggs to your desired doneness. Season with a pinch of ground black pepper and optional salt.
While the eggs are cooking, warm the low-sodium baked beans in a small saucepan over low heat or microwave them in a microwave-safe dish according to package instructions.
Toast the whole-grain bread slices in a toaster until golden brown. Top each slice with sliced avocado and a sprinkle of ground black pepper.
Plate the cooked tomatoes, spinach, turkey bacon, scrambled or fried eggs, baked beans, and avocado toast. Serve immediately.
Nutrition Facts
Calories |
723 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 46% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 393 mg | 131% | |
| Sodium | 1137 mg | 49% | |
| Total Carbohydrate | 74.6 g | 27% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 20.4 g | ||
| Protein | 34.8 g | 70% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 260 mg | 20% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1459 mg | 31% | |
*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.
