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Smoked Salmon and Poached Egg Sandwich with Lemon Garlic Sauce

If you love smoked salmon, this recipe will satisfy your taste buds! Ever since I had smoked salmon Eggs Benedict on vacation a few years ago, I've been wanting a healthy version of the recipe. This is it! However, when I make poached eggs at home, they never turn out they way they should, so instead of poaching, like this recipe below calls for, I just cooked mine over-easy in a non-stick pan.

Makes 4 Servings

1 red
1 yellow

4 tsp. fresh lemon juice (divided use)
2 cloves garlic, finely chopped
1 tsp. Dijon mustard
2 TBSP low fat (1%) Greek yogurt
2 cups hot water
4 large eggs
2 sprouted whole grain English muffins, cut in half, and toasted (I used Ezekiel English muffins)
16 thin slices smoked salmon (12 oz.)
fresh baby spinach

1. Combine 3 tsp. lemon juice, garlic mustard, and yogurt in a small bowl; mix well. Set aside.

2. Bring water to a boil in medium saucepan over medium-high heat. Add remaining 1 tsp. lemon juice; reduce heat to maintain a gentle boil.

3. Place one egg into a small bowl. Hold bowl close to the water's surface and slip the egg into the water, repeat with remaining eggs; cook for about 3 to 4 minutes, or until egg whites are completely set. Gently lift eggs out of water with slotted spoon.

4. Spread English muffin halves evenly with lemon garlic sauce; top evenly with spinach, salmon, and egg.


  1. Hi Vanessa, poached eggs have always been my nemesis as well until I found the perfect hack. I hope this helps. Thanks for the recipe, I'm going to try this. My two favs: eggs and smoked salmon, noms!

  2. Your recipe is very interesting! Love it!
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