I used to be nervous about making poached eggs. I left it for restaurants to do it for me. But once I learned how easy it is, I couldn’t stop making them. The key to keeping the eggs intact is vinegar.

RECIPE INSTRUCTIONS
1. Add the vinegar to a pot of water and bring to a boil. Gently crack the eggs and drop them carefully into the water. Simmer over low heat for about 3 minutes, or until the white of the egg solidifies around the yolk. Use a large slotted serving spoon to carefully remove the eggs and place them on a plate.

2. Meanwhile, slice and toast the English muffins. Spread them with the cream cheese and divide the smoked salmon equally among the 4 muffins. Top with a poached egg and garnish with the dill.

INGREDIENTS
2 tsp white vinegar
4 large eggs
2 whole wheat English
muffins
1/4 cup light cream cheese (about 2 oz), softened
2 oz smoked salmon
1 Tbsp chopped fresh dill

NOTES
Nutritional Analysis per Serving

Calories 191
Protein 13 g
Fat 8.3 g
Saturated Fat 3.5 g
Carbohydrates 16 g
Cholesterol 226 mg
Sodium 463 mg
Fiber 2.3 g

Prep Time: 5 minutes
Cook Time: 3 minutes

Serves 4

Nutrition Watch: Whole wheat English muffins have three times more fiber than English muffins made with white flour. Fiber has been shown to protect your heart by lowering bad cholesterol and increasing good cholesterol.