Low Sodium Traditional English Breakfast
Start your day with a flavorful and heart-healthy twist on a classic: the Low Sodium Traditional English Breakfast. Perfect for those watching their salt intake, this recipe swaps traditional ingredients for low-sodium alternatives without sacrificing the hearty and satisfying taste of a full English breakfast. Featuring crisp turkey bacon, a medley of caramelized mushrooms and cherry tomatoes, warm baked beans, and eggs cooked to your liking, all served alongside whole-grain toast and a sprinkle of fresh parsley, this dish is a deliciously balanced meal. Ready in just 30 minutes, it's packed with protein and fiber to fuel your morning. Whether you’re looking to cut back on sodium or simply enjoy a lighter take on a British favorite, this recipe checks all the boxes for taste, health, and comfort.
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Recipe Information
Ingredients
- 4 slices Low-sodium turkey bacon
- 4 large Eggs
- 1 cup Low-sodium baked beans
- 1 cup Cherry tomatoes
- 1 cup Button mushrooms
- 2 tablespoons Olive oil
- 2 slices Whole-grain bread, no added salt
- 2 teaspoons Unsalted butter
- 2 tablespoons Fresh parsley (for garnish)
- 1 pinch Black pepper (optional)
Instructions
1. Preheat a non-stick skillet over medium heat and add 1 tablespoon of olive oil.
2. Cook the low-sodium turkey bacon slices until they are crisp, about 3-5 minutes per side. Remove and set aside.
3. In the same skillet, add another tablespoon of olive oil, then cook the button mushrooms and cherry tomatoes for 5-7 minutes, until softened and slightly caramelized. Remove them from the skillet and set aside.
4. Heat the low-sodium baked beans in a small saucepan over medium heat for about 5 minutes, stirring occasionally until warmed through. Cover and keep warm.
5. Lightly toast the whole-grain bread slices, spread with 1 teaspoon of unsalted butter each, and set aside.
6. In a small non-stick skillet, cook the eggs to your preference (sunny side up, scrambled, or poached). For a low-sodium approach, avoid adding salt, but optionally season with a pinch of black pepper if desired.
7. Assemble the plate: Start with the toast on the side, pile on the cooked mushrooms and tomatoes, add the turkey bacon and baked beans, then place the eggs on top. Garnish with fresh parsley.
8. Serve immediately and enjoy your low-sodium traditional English breakfast!
Nutrition Facts
Calories |
631 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.2 g | 43% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 403 mg | 134% | |
| Sodium | 568 mg | 25% | |
| Total Carbohydrate | 55.6 g | 20% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 17.6 g | ||
| Protein | 31.7 g | 63% | |
| Vitamin D | 2.3 mcg | 11% | |
| Calcium | 150 mg | 12% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1197 mg | 25% | |
*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.
