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Poached Eggs with Pesto Bulgur

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Poached Eggs with Pesto Bulgur

This pesto replaces traditional olive oil with vegetable broth and trades the usual pine nuts for walnuts. It combines with a whole grain to create a hearty bed on which delicate poached eggs lie.

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Ingredients

Servings   4   Serving Size   1 egg and 1/2 cup bulgur mixture

  • 2/3 cup uncooked instant, or fine-grain, bulgur
  • 1 1/3 cups fat-free, low-sodium vegetable broth and 2 tablespoons fat-free, low-sodium vegetable broth, divided use
  • 1 cup tightly packed fresh basil
  • 2 tablespoons chopped walnuts, dry-roasted
  • 1 small garlic clove, minced
  • 1/8 teaspoon salt
  • Dash of cayenne
  • 1/2 cup finely chopped yellow bell pepper OR
  • 1/2 cup finely chopped red bell pepper
  • 1/4 cup thinly sliced green onions
  • 4 cups water
  • 1 tablespoon white vinegar
  • 4 large eggs
  • 1 medium lemon, cut into 4 wedges

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, prepare the bulgur using the package directions, omitting the salt and substituting 1 1/3 cups broth for the water. Fluff with a fork.
  2. Meanwhile, in a food processor or blender, process the basil, walnuts, garlic, salt, cayenne, and the remaining 2 tablespoons broth until smooth. Stir the basil mixture, bell pepper, and green onions into the bulgur.
  3. In a large skillet, bring the water and vinegar to a boil over high heat. Reduce the heat and simmer. Break an egg into a cup and then carefully slip the egg into the simmering water. Repeat with the remaining eggs, placing them in the water so they don’t touch. Simmer for 3 to 5 minutes, or until the whites are completely set and the yolks are beginning to set, but aren’t hard. Using a slotted spoon, drain the eggs well and place on the bulgur mixture. Serve with the lemon wedges.

Cooking Tip: The vinegar helps the egg whites firm up faster and prevents them from spreading too much.

Nutrition Facts

Poached Eggs with Pesto Bulgur
CaloriesCalories
190 Per Serving
ProteinProtein
11g Per Serving
FiberFiber
5g Per Serving

Nutrition Facts

Calories 190
Total Fat 7.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 2.0 g
Cholesterol 186 mg
Sodium 160 mg
Total Carbohydrate 21 g
Dietary Fiber 5 g
Sugars 1 g
Protein 11 g

Dietary Exchanges
1 1/2 starch, 1 lean meat, 1/2 fat

 

This pesto replaces traditional olive oil with vegetable broth and trades the usual pine nuts for walnuts. It combines with a whole grain to create a hearty bed on which delicate poached eggs lie.

Español

Nutrition Facts

Poached Eggs with Pesto Bulgur
CaloriesCalories
190 Per Serving
ProteinProtein
11g Per Serving
FiberFiber
5g Per Serving
×
Calories 190
Total Fat 7.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 2.0 g
Cholesterol 186 mg
Sodium 160 mg
Total Carbohydrate 21 g
Dietary Fiber 5 g
Sugars 1 g
Protein 11 g

Dietary Exchanges
1 1/2 starch, 1 lean meat, 1/2 fat

Ingredients

Servings   4   Serving Size   1 egg and 1/2 cup bulgur mixture

  • 2/3 cup uncooked instant, or fine-grain, bulgur
  • 1 1/3 cups fat-free, low-sodium vegetable broth and 2 tablespoons fat-free, low-sodium vegetable broth, divided use
  • 1 cup tightly packed fresh basil
  • 2 tablespoons chopped walnuts, dry-roasted
  • 1 small garlic clove, minced
  • 1/8 teaspoon salt
  • Dash of cayenne
  • 1/2 cup finely chopped yellow bell pepper OR
  • 1/2 cup finely chopped red bell pepper
  • 1/4 cup thinly sliced green onions
  • 4 cups water
  • 1 tablespoon white vinegar
  • 4 large eggs
  • 1 medium lemon, cut into 4 wedges

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, prepare the bulgur using the package directions, omitting the salt and substituting 1 1/3 cups broth for the water. Fluff with a fork.
  2. Meanwhile, in a food processor or blender, process the basil, walnuts, garlic, salt, cayenne, and the remaining 2 tablespoons broth until smooth. Stir the basil mixture, bell pepper, and green onions into the bulgur.
  3. In a large skillet, bring the water and vinegar to a boil over high heat. Reduce the heat and simmer. Break an egg into a cup and then carefully slip the egg into the simmering water. Repeat with the remaining eggs, placing them in the water so they don’t touch. Simmer for 3 to 5 minutes, or until the whites are completely set and the yolks are beginning to set, but aren’t hard. Using a slotted spoon, drain the eggs well and place on the bulgur mixture. Serve with the lemon wedges.

Cooking Tip: The vinegar helps the egg whites firm up faster and prevents them from spreading too much.
 

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