A Sunday brunch favorite, this Eggs Benedict recipes uses low-fat mock hollandaise sauce and whole wheat English muffins to provide a healthier take on this classic. High in protein and low in calories, you'll be surprised by how delicious this breakfast recipe is!
Prepare Mock Hollandaise Sauce.
Mock Hollandaise Sauce:
Process 4 ounces fat-free cream cheese, 3 tablespoons plain nonfat yogurt, 1 tablespoon lemon juice and 1 tablespoon Dijon mustard in food processor or blender until smooth. Heat in small saucepan over medium-high heat until hot. Makes 3/4 cup sauce. Set aside.
Bring 6 cups water to a boil in large saucepan over high heat. Reduce heat to simmer. Carefully break 1 egg into small dish and slide egg into water. Repeat with remaining 3 eggs. Simmer, uncovered, about 5 minutes or until yolks are just set.
Meanwhile, toast muffin halves; place on serving plates. Top each muffin half with spinach leaves, 2 ounces Canadian bacon, 1 tomato slice and 1 egg. Spoon 3 tablespoons Mock Hollandaise Sauce over egg; sprinkle with paprika. Serve with fresh fruit, if desired.
Exchanges:
1 Starch
1/2 Vegetable
2 1/2 Meat
Source: Down-Home Cooking for Diabetics
Publications International Ltd.
Serving Size 4 Servings
Servings 14
- Amount Per Serving
- Calories 237
- % Daily Value *
- Total Fat 6g10%
- Cholesterol 248mg83%
- Sodium 1209mg51%
- Total Carbohydrate 19g7%
- Dietary Fiber 1g4%
- Protein 24g48%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Prepare Mock Hollandaise Sauce.
Mock Hollandaise Sauce:
Process 4 ounces fat-free cream cheese, 3 tablespoons plain nonfat yogurt, 1 tablespoon lemon juice and 1 tablespoon Dijon mustard in food processor or blender until smooth. Heat in small saucepan over medium-high heat until hot. Makes 3/4 cup sauce. Set aside.
Bring 6 cups water to a boil in large saucepan over high heat. Reduce heat to simmer. Carefully break 1 egg into small dish and slide egg into water. Repeat with remaining 3 eggs. Simmer, uncovered, about 5 minutes or until yolks are just set.
Meanwhile, toast muffin halves; place on serving plates. Top each muffin half with spinach leaves, 2 ounces Canadian bacon, 1 tomato slice and 1 egg. Spoon 3 tablespoons Mock Hollandaise Sauce over egg; sprinkle with paprika. Serve with fresh fruit, if desired.
Medical Review by Chef Robert Lewis , Professional Chef, Author, and Speaker
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