The World's Healthiest Foods

Breakfast Bagel

This healthy version of an egg sandwich is just great. Not only is the egg cooked in a healthy way, the tomato and arugula add extra healthy benefits along with a wonderful combination of flavors.

Breakfast Bagel Prep and Cook Time: 15 minutes

2 whole wheat bagels
4 large free-range chicken eggs
1 tsp apple cider vinegar, or any light vinegar
1 large tomato, sliced
1 bunch arugula
2 TBS extra virgin olive oil
2 medium cloves garlic, pressed
salt and black pepper to taste

  1. Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
  2. While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.
  3. Garnish bagel with arugula and sliced tomato.
  4. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

    Serves 4

Healthy Cooking Tips: Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won’t end up on your bagel.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation