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Breakfast Bagel

This healthy version of an egg sandwich is a great way to start the day. The tomato and arugula not only add extra health benefits but extra flavor as well.

Prep and Cook Time: 15 minutes Ingredients: 2 whole wheat bagels 4 large free-range chicken eggs 1 tsp apple cider vinegar, or any light vinegar 1 large tomato, sliced 1 bunch arugula 2 TBS extra virgin olive oil 2 medium cloves garlic, pressed salt and black pepper to taste

Directions:

1. Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
2. While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.
3. Garnish bagel with arugula and sliced tomato.
4. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

   Serves 4

Healthy Cooking Tips:

Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up on your bagel.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Breakfast Bagel is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Breakfast Bagel 1.00 serving 165.00 grams 296.19 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating manganese 1.65 mg 82.5 5.0 excellent vitamin K 27.73 mcg 34.7 2.1 good phosphorus 263.46 mg 26.3 1.6 good protein 12.89 g 25.8 1.6 good tryptophan 0.08 g 25.0 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Breakfast Bagel

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