Lightening Up Eggs Benedict

Lightening Up Eggs Benedict

By Gail Watson, contributing blogger

My version of eggs benedict combines several food groups and a reduced fat sauce to help start your morning right. Studies show that good nourishment at the start of your day can help fuel your brain and make it easier to focus.

Eggs: A Healthy Choice
One of my favorite or go to breakfast options are eggs. Although they’ve gotten a bad reputation, research shows that eating one egg per day doesn’t increase your risk for heart disease. The culprit may be  the cooking techniques, as well as the high fat and calorie choices that typically accompany eggs like bacon, sausage and large portions of cheese.

To lighten egg dishes, choose lower fat cooking techniques such as poaching rather than frying, and swapping Canadian bacon for regular bacon.

Traditional vs. Lightened Eggs Benedict
Traditional eggs benedict contains close to the amount of total fat recommended in one day and almost twice the daily recommendation for cholesterol.  My recipe for Eggs Benedict with Mock Hollandaise is 59% lower in total fat, 84% lower in saturated fat, and 46% lower in calories than the traditional version. The Mock Hollandaise is made with fat free yogurt, dijon mustard and lemon juice. A touch of olive oil reduces the tanginess of the yogurt and gives the sauce a richer texture.

Eggs Benedict with Mock Hollandaise
4 large eggs
6 cups water
2 tablespoons white vinegar
2 whole grain English muffins
Nonstick cooking spray
4 slices Canadian bacon, 97% fat free
8 ounces fresh spinach, rinsed
1 cup fat free plain yogurt,
1 teaspoon olive oil
¼ teaspoon dijon mustard
1 tablespoon fresh lemon juice
1/8 teaspoon salt

  • To poach the eggs, pour the water and vinegar into a large saucepan and bring to the boil. Break the eggs into a small cup and slide them one at a time into the water, reduce the heat. The acid in the water will contain the white and make a more compact poached egg. On low heat, without boiling, cook the eggs for 6 minutes, or until desired doneness. Remove eggs carefully with a slotted spoon and place on paper towels to drain.
  • Toast the English Muffins and set aside.
  • On medium heat place a nonstick skillet and spray with cooking spray. Quickly pan fry the bacon  for 1 minute on each side until warmed through and place one on each muffin half. Return the skillet to the heat and add the rinsed and still wet spinach to the pan. With tongs turn spinach over until wilted and turns a bright green color.
  •  Divide spinach between the muffins. Then place the eggs on top of the spinach.
  • In a small bowl combine the yogurt, olive oil, mustard, lemon juice and salt. Stir to combine.
  • Place two muffin halves on each serving plate and spoon the sauce over the top and serve.

Calories: 330; Total Fat: 17 grams; Sat Fat: 3 grams; Protein: 30 grams; Carbohydrates: 35 grams; Sugars: 6 grams; Fiber: 10 grams; Cholesterol: 271 grams; Sodium: 623 grams

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