Eggs Benedict

Eggs Benedict

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From: Diabetic Living Magazine

The sour cream-mustard sauce is a quick, delicious, and lower-fat stand-in for the hollandaise sauce featured in a classic Eggs Benedict recipe.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 3 tablespoons light sour cream
  • 2 teaspoons fat free milk
  • 1 teaspoon Dijon-style mustard
  • 2 eggs
  • 1 whole wheat English muffin, split
  • 2 ounces thinly sliced reduced-sodium cooked ham
  • 2 tomato slices
  • Snipped fresh chives (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat broiler. For sauce: In a small bowl, combine sour cream, milk, and mustard; set aside. Lightly grease a medium skillet. Half-fill the skillet with water. Bring water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break one of the eggs into a small dish. Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible. Repeat with the remaining egg, allowing each egg an equal amount of space.
  2. Simmer, uncovered, for 3 to 5 minutes or until egg whites are completely set and yolks begin to thicken but are not hard.
  3. Meanwhile, place muffin halves, cut sides up, on a foil-lined baking sheet. Broil 3 to 4 inches from the heat for 1 to 2 minutes or until toasted. Top muffin halves with ham and tomato slices. Broil about 1 minute more or until toppings are heated through.
  4. To serve, use a slotted spoon to remove eggs from skillet; place eggs on top of tomato slices. Spoon sauce over eggs and, if desired, sprinkle with chives.

Nutrition information

  • Serving size: 1 muffin half with egg, ham, and toppings
  • Per serving: 201 calories; 8 g fat(3 g sat); 2 g fiber; 17 g carbohydrates; 15 g protein; 45 mcg folate; 230 mg cholesterol; 5 g sugars; 481 IU vitamin A; 3 mg vitamin C; 148 mg calcium; 2 mg iron; 502 mg sodium; 230 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 2 lean protein, 1 fat, 1 starch

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