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.
Poached Eggs with Pesto Bulgur
Calories190 Per Serving
Protein11g Per Serving
Fiber5g Per Serving
|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|
|Total Carbohydrate||21 g|
|Dietary Fiber||5 g|
1 1/2 starch, 1 lean meat, 1/2 fat
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 pepperOR
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
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.
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.
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.