Shaved Brussels Sprouts Salad with a Poached Egg


2 cups (500 mL) raw Brussels sprouts, finely shredded

2 cups (500 mL) raw kale, thinly sliced

½ medium red onion, thinly sliced

4-6 slices prosciutto ham

1 Tbsp (15 mL) canola oil

4 eggs

sliced almonds, garnish

1/3 cup (80 mL) Parmesan cheese, shaved


½ cup (125 mL) extra virgin olive oil

3 Tbsp (45 mL) lemon juice

3 Tbsp (45 mL) balsamic vinegar

2 tsp (10 mL) honey or granulated sugar

1 Tbsp (15 mL) Dijon mustard

1 clove garlic, minced

Salt and pepper, to taste


  1. Heat oil in a large frying pan over medium-high heat and cook prosciutto for 1 minute per side or until crispy. Place on paper towel to drain, tear into bite-sized pieces.
  2. Whisk together the vinaigrette ingredients in a large salad bowl and set aside.
  3. Bring a saucepan filled with 2 inches (5 cm) of water to a boil with white vinegar. Reduce heat to a simmer.
  4. Crack eggs into small individual bowls.
  5. Using a large spoon, create a swirl in the saucepan and drop 1 egg at a time in the center of the swirling water.
  6. Poach for 2-3 minutes or until desired doneness is achieved.
  7. Remove poached eggs with a slotted spoon and drain over a paper towel. Continue with remaining eggs.
  8. Combine the greens and onions in the large salad bowl containing the vinaigrette, toss together with vinaigrette.
  9. Top with prosciutto ham, poached eggs, sliced almonds and Parmesan cheese.

Serves: 4

Nutrients per salad serving:

Calories: 225
Carbohydrates: 9 g
Fat: 14 g
Protein: 17 g
Sodium: 661 mg

Fibre: 3 g

Nutrients per 2 Tbsp (25 mL) of vinaigrette dressing:

Calories: 162
Carbohydrates: 4 g
Fat: 17 g
Protein: 0 g
Sodium: 31 mg

Fibre: 0 g