Low Calorie Brunch Recipe (inspired by Bon Appetit)

Poached Egg and Farmers Market Veg on Toast

I love weekend brunch it’s probably my favourite meal of the week. When I started counting calories, I realized most of my weekend brunches averaged 400-500 calories if I was making them at home and 800-1200 calories if eating out (particularly if you’re like me and love eggs benedict)! When you’re only allowing yourself 1200 calories per day, even 500 calories at brunch is too much to spare.

I’ve been looking for recipes that would satisfy the indulgence that I associate with weekend brunch while also meeting a 300 calorie count. I was inspired by a recipe in the May issue of Bon Appetit magazine and the fresh produce I picked up from the Farmer’s Market.

The Recipe

  • 1 egg
  • 2 spears asparagus
  • 2 slices red pepper
  • 1 tsp olive oil
  • 1 slice bread
  • 1 tablespoon goat cheese
  • 1 tablespoon hummus
  • 1 tablespoon chopped chives
  • salt and pepper
  1. Preheat oven to 400 degrees, toss red pepper and asparagus with olive oil, salt & pepper and roast in oven for 15-20 mins until vegetables start to caramelize
  2. Meanwhile, prepare the spread by mixing together goat cheese, hummus, chopped chives and a pinch of salt and pepper (reserve in fridge)
  3. Toast the bread
  4. Poach your egg to medium doneness (I’ve included Bon Appetit’s easy microwave method below)
  5. Assemble – top your toast with the goat cheese/hummus spread, place roasted veggies on top, add the poached egg and add salt & pepper to taste

Total calories: 260

I use Carb-Rite bread from Lakeview Bakery which is only 70 calories and 5 grams carbs per slice. But because Lakeview Bakery is in Calgary and I’ve now moved to Edmonton, I’ve been able to find a multi-grain bread from Buns and Roses that is also only 70 calories per slice.

I also modified this recipe the following weekend sticking closer to the Bon Appetit recipe. I replaced the veggies with smoked salmon and the goat cheese/hummus mixture with 1/4 avocado and one cube of Laughing Cow cheese mashed together. Mmmmm

The original recipe from Bon Appetit also contained an easy and quick method of poaching eggs in the microwave. I love poached eggs but have found the process difficult and tedious for just two people. Here’s the link to process from Bon Appetit, I also added about 1 tsp of vinegar to hold the egg together. Worked beautifully.

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Categories: CALORIE-COUNTING, HOME-COOKING

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