X-CEPTIONALLY HEALTHY EGGS BENEDICT

X-Ceptionally Healthy Eggs Benedict image

Provided by FLKeysJen

Categories Breakfast

Time 12m

Yield 2 serving(s)

Number Of Ingredients 10

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2 eggs
1 light multi-grain whole wheat English muffin
2 slices Canadian bacon (if you're being really good you can substitute 1/2 cup spinach leaves or asparagus) or 2 slices lean ham (if you're being really good you can substitute 1/2 cup spinach leaves or asparagus)
1/4 cup lemon low fat yogurt
1/2 teaspoon dry mustard
1 pinch salt
1 pinch cayenne pepper
fresh parsley (to garnish)
1 tablespoon white vinegar
1/2 g non-fat butter-flavored cooking spray

Steps:

In a skillet over medium heat, lightly brown Canadian bacon or ham in cooking spray (about three minutes each side); remove from skillet and keep warm.
Meanwhile, combine lemon yogurt, dry mustard, salt and cayenne in a small saucepan and whisk gently on low heat until warm and smooth (alternatively you can microwave them in a small dish.).
Fill a large skillet with 2 inches of water and 1 tablespoon vinegar. Bring water to a boil and reduce heat to a low temperature where the water is still consistently boiling but very low; crack one egg into a small dish and gently pour it into the skillet, doing the same for each additional egg, one by one. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
In the meantime, toast the english muffin (if a family member is not watching his or her weight you may want to butter his or her muffin);place a toasted muffin half on each plate with a piece of ham on top.
When the timer rings,carefully remove eggs from the water with a slotted spoon, letting the excess water drain away; place on top of ham; drizzle sauce over the top; garnish with parsley and serve immediately.

Nutrition Facts : Calories 222.1, Fat 8.2, SaturatedFat 2.5, Cholesterol 227, Sodium 777.5, Carbohydrate 20.4, Fiber 2.4, Sugar 9, Protein 16.6