Broccoli Cheddar Eggs Benedict

Recipe Image
Nutrition Facts
Serving Size: 1/4 of yield
Calories   146 Calories from Fat 45
% Daily Value *
Total Fat 5g 8%
this table provides nutrition breakdown for fats
  Saturated Fat 2g 10%
  Monounsaturated Fat 2g
  Polyunsaturated Fat 1g
  Trans Fat 0g
nutrition data
Cholesterol 212mg 71%
Sodium 436mg 18%
Potassium 189mg 5%
Total Carbohydrate 5g 2%
nutrition breakdown for carbohydrates
  Dietary Fiber 1g 4%
  Sugars 2g
protein nutritional details
Protein 19g 38%
vitamins nutritional details
Vitamin A 5% Vitamin C 0%
Calcium 28% Iron 6%
daily values disclaimer
* The Percent Daily Values are based on a 2,000 calorie diet. Your values may change depending on your calorie needs.

Prep Time

Prep Time: 15 Minutes
Cook Time: 25 Minutes
Serves: 4
Serving Size: 1/4 of yield

Ingredients

  • 1.00 cup(s) (85.000g)    riced broccoli
  • 1.00 cup(s) (85.000g)    riced cauliflower
  • 2.00 large (33.000g)    eggs, whites only
  • 1.00 cup(s) (112.000g)    fat-free shredded cheddar cheese
  • 1.00 tsp (1.000g)    Italian seasoning
  • 1.00 dash (0.400g)    salt
  • 0.25 tsp, ground (2.400g)    white pepper
  • 4.00 large (50.000g)    eggs

Directions

  1. Preheat the oven 400 degrees F. Line a baking sheet with parchment paper.
  2. Place the riced cauliflower and broccoli in a microwave safe bowl. Cook on high for 6 minutes. Pour onto a clean kitchen towel and let cool for 5 minutes. Squeeze with towel to remove excess water. Place into a large bowl.
  3. Add cheese, seasoning, salt, pepper, and egg whites and mix to combine.
  4. Form into 4 patties on a baking sheet. Bake for 8-10 minutes, flip, then bake another 8-10 minutes or until brown.
  5. Serve with a poached egg on top.

Additional Notes

Nutrition Note: Replace each poached egg with two egg whites to reduce fat content.