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!

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Low Calorie Eggs Benedict
Yields14 Servings
 Mock Hollandaise Sauce (recipe follows)
 4 eggs, divided
 2 whole-wheat English muffins, halved
 Fresh spinach leaves, washed and drained
 8 ounces sliced lean Canadian bacon
 4 tomato slices, cut 1/2 inch thick
 Paprika
1

Prepare Mock Hollandaise Sauce.

2

Mock Hollandaise Sauce:

3

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.

4

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.

5

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.

Nutrition Facts

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

 Mock Hollandaise Sauce (recipe follows)
 4 eggs, divided
 2 whole-wheat English muffins, halved
 Fresh spinach leaves, washed and drained
 8 ounces sliced lean Canadian bacon
 4 tomato slices, cut 1/2 inch thick
 Paprika

Directions

1

Prepare Mock Hollandaise Sauce.

2

Mock Hollandaise Sauce:

3

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.

4

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.

5

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.

Eggs Benedict

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