Recipes · American · Breakfast
Eggs Benedict
One serving has 682 kcal and 29 g protein, and at least a fifth of a woman's daily need of choline (117%), selenium (104%), riboflavin (73%), vitamin A (73%), phosphorus (66%) and cobalamin (63%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (270 g)
- Difficulty: Hard
- Contains: dairy, egg, gluten, pork
Ingredients
- 60 g English muffins
- 40 g Back bacon
- 100 g Eggs, whole, raw
- 20 g Egg yolks, raw
- 40 g Butter, unsalted
- 5 g Lemon juice
- 5 g Vinegar, white
- 0.3 g Salt
- 0.1 g Cayenne pepper
Method
- Toast the English muffin and split it in half.
- Fry or grill the Canadian bacon until warmed through and lightly browned, about 3 minutes.
- Bring a pot of water with the vinegar to a gentle simmer and poach the eggs for 3 minutes until the whites are set but the yolks are still runny (poach 4-5 minutes instead for a firmer yolk if serving young children, the elderly or anyone pregnant); lift out with a slotted spoon.
- For the hollandaise, whisk the egg yolk with the lemon juice in a heatproof bowl set over a pan of simmering water until slightly thickened.
- Slowly whisk in the melted butter until the sauce is glossy and thick, then season with the salt and cayenne.
- Top each muffin half with bacon, a poached egg, and a generous spoonful of hollandaise sauce; serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 682 kcal | 32% |
| Carbohydrates | 30 g | |
| Water | 157 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 28.9 g | 60% |
| Tryptophan | 0.36 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2 g | |
| Methionine | 0.77 g | |
| Cystine | 0.52 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.83 g | |
| Fat | 49.4 g | |
| Monounsaturated | 16 g | |
| Polyunsaturated | 4.7 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.6 g | |
| Saturated | 25.8 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 694 mg | |
| Calcium | 126 mg | 13% |
| Copper | 0.19 mg | 21% |
| Iron | 4 mg | 22% |
| Magnesium | 34.9 mg | 11% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 462 mg | 66% |
| Potassium | 528 mg | 11% |
| Selenium | 57.2 µg | 104% |
| Sodium | 851 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.8 mg | 73% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 2.7 mg | 54% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 1.5 µg | 63% |
| Choline | 496 mg | 117% |
| Vitamin A | 512 µg | 73% |
| Vitamin C | 2 mg | 3% |
| Vitamin D (D2 + D3) | 128 IU | 21% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 3.3 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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