BLT Breakfast Salad with Honey Mustard Dressing
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BLT Breakfast Salad with Honey Mustard Dressing
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A healthy, low carb wake-up call for breakfast with fresh spinach and arugula (or baby rocket leaves) with juicy ripe cherry tomatoes and asparagus, topped with crispy bacon pieces and a soft boiled egg, and drizzled with a home-made honey dijon mustard dressing.
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Ingredients
Salad:
- 2 cups salad leafy greens of choice I used a mix of baby spinach and rocket/arugula leaves
- ½ cup cherry tomatoes sliced
- 1 bunch asparagus spears sliced in half
- 4 rashers short cut bacon trimmed of all fat and diced
- 2 large soft boiled eggs
- 1 pinch Salt to season
Dressing:
- 1 tablespoon olive oil
- ½ teaspoon Dijon mustard
- ½ teaspoon honey
- 2 teaspoons milk any milk preference
- 1 pinch Salt to season
Instructions
- Place eggs and asparagus spears into a small - medium sized pot/saucepan, and cover with water until just covering the eggs. Bring to a gentle simmer, and allow to simmer for 4-6 minutes (for soft boiled) or longer for hard boiled eggs. After time is up, drain water and fill saucepan with cold water. Drain again and fill with cold water until water stays cool (this prevents eggs from cooking in their shell).
- Meanwhile, fry bacon on a nonstick pan sprayed with cooking oil spray until crispy.
- Combine all salad dressing ingredients together in a smaller bowl, and whisk (with a small whisk or fork) until combined. Place spinach, rocket/arugula and asparagus together on your serving plates/bowls. Top with cooked bacon pieces, eggs, and drizzle with dressing.
- Good morning!
Notes
- Cook eggs to your preference: 4-6 minutes for soft boiled or 6-8 minutes for hard boiled.
- 4-6 minutes for soft boiled or 6-8 minutes for hard boiled.
Nutrition Information
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Calories
209kcal
(10%)
Carbohydrates
14g
(5%)
Protein
13g
(26%)
Fat
13g
(20%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Cholesterol
187mg
(62%)
Sodium
189mg
(8%)
Potassium
776mg
(22%)
Fiber
6g
(24%)
Sugar
8g
(16%)
Vitamin A
4.965IU
(0%)
Vitamin C
30mg
(33%)
Calcium
120mg
(12%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 209 kcal
% Daily Value*
| Calories | 209kcal | 10% |
| Carbohydrates | 14g | 5% |
| Protein | 13g | 26% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 187mg | 62% |
| Sodium | 189mg | 8% |
| Potassium | 776mg | 17% |
| Fiber | 6g | 24% |
| Sugar | 8g | 16% |
| Vitamin A | 4.965IU | 0% |
| Vitamin C | 30mg | 33% |
| Calcium | 120mg | 12% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
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