Healthify Your Eggs Benedict
Revitalize your breakfast with this lighter take on the classic Eggs Benedict! This version retains the rich, indulgent flavors you love while significantly reducing the fat content. Perfect for a fresh start to your day, this dish features perfectly poached eggs, savory Canadian bacon or lean ham, and a creamy lemon yogurt sauce that packs in flavor without the excess calories. Whether you're enjoying a leisurely brunch or a quick breakfast before heading out, this delight is sure to satisfy your cravings without the guilt!
N/A
Servings
160
Calories
10
Ingredients
Ingredients
eggs
2 (poached)
light multi-grain whole wheat English muffin
1 (split and toasted)
Canadian bacon or lean ham
2 (slices)
lemon low fat yogurt
1/4 (cup)
dry mustard
1/2 (teaspoon)
salt
1 (pinch)
cayenne pepper
1 (pinch)
fresh parsley
to garnish (chopped)
white vinegar
1 (tablespoon)
non-fat butter-flavored cooking spray
1/2 (g)
Instructions
1
In a non-stick skillet over medium heat, lightly brown the Canadian bacon or ham using the non-fat cooking spray. Cook for about three minutes on each side until golden, then remove from the skillet and keep warm.
2
In a small saucepan over low heat, combine the lemon yogurt, dry mustard, salt, and cayenne pepper. Whisk gently until the mixture is warm and smooth. Alternatively, microwave the mixture in a small bowl for about 30 seconds, stirring halfway through.
3
Fill a large skillet with 2 inches of water and add 1 tablespoon of white vinegar. Bring the water to a boil, then reduce the heat to maintain a gentle simmer. Crack each egg into a small dish, then carefully slide each egg into the simmering water. Simmer for 3 to 5 minutes, spooning hot water over the yolk until it reaches your preferred doneness.
4
While the eggs poach, toast the multi-grain English muffin halves until golden. If you’re serving someone who doesn't mind the extra calories, feel free to butter their muffin slices.
5
Once cooked, carefully remove the poached eggs from the water using a slotted spoon, allowing excess water to drain. Place a toasted muffin half on each plate, top it with the cooked Canadian bacon or ham slice, and then gently place the poached egg on top.
6
Drizzle the warm lemon yogurt sauce over the eggs and garnish with fresh parsley. Serve immediately and enjoy this guilt-free breakfast delight!
Nutrition Information
4.5
Fat
20
Carbs
10
Protein
3.5
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Healthify Your Eggs Benedict?
It is a lighter, healthier version of the traditional breakfast dish that reduces fat content using a yogurt-based sauce and lean meats.
How many calories are in this recipe?
This recipe contains 160 calories per serving.
How much fat is in this version of Eggs Benedict?
It contains 4.5 grams of fat.
What is the protein content?
Each serving provides 10 grams of protein.
How many carbohydrates are in this dish?
There are 20 grams of carbohydrates per serving.
Does this recipe provide dietary fiber?
Yes, it contains 3.5 grams of fiber.
What are the main ingredients for the sauce?
The sauce is made from lemon low-fat yogurt, dry mustard, salt, and cayenne pepper.
How long should I poach the eggs?
The eggs should be simmered for 3 to 5 minutes until they reach your preferred doneness.
What kind of meat is recommended?
You can use either Canadian bacon or lean ham slices.
What type of English muffin should I use?
A light multi-grain whole wheat English muffin is recommended.
How do I prepare the English muffin?
The muffin should be split and toasted until golden.
Why is white vinegar used in the recipe?
One tablespoon of white vinegar is added to the poaching water to help the egg whites congeal properly.
Can I heat the sauce in a microwave?
Yes, you can microwave the sauce mixture for about 30 seconds, stirring halfway through.
How do I cook the Canadian bacon?
Brown it in a non-stick skillet over medium heat using non-fat cooking spray for about three minutes per side.
What garnish is suggested for this dish?
Freshly chopped parsley is used as a garnish.
Is this recipe suitable for a brunch?
Yes, it is perfect for a healthy and indulgent-tasting brunch.
What kind of cooking spray is used?
A non-fat butter-flavored cooking spray is recommended.
How many eggs are included in the recipe?
The recipe calls for 2 eggs.
How much yogurt is needed for the sauce?
You will need 1/4 cup of lemon low-fat yogurt.
What spices are used to flavor the yogurt sauce?
The sauce is flavored with 1/2 teaspoon of dry mustard, a pinch of salt, and a pinch of cayenne pepper.
How should the eggs be placed in the water?
Crack each egg into a small dish first, then carefully slide it into the simmering water.
Can I add butter to the muffin?
While the recipe is designed to be low fat, you can add butter to the muffins for those who do not mind extra calories.
What is the first step in assembly?
Place a toasted muffin half on a plate and top it with a slice of cooked Canadian bacon or ham.
How do I remove the eggs from the water?
Use a slotted spoon to carefully remove the eggs and allow excess water to drain.
Is this recipe considered high protein?
Yes, with 10g of protein and low calories, it is a high-protein breakfast option.
Can I use regular yogurt instead of lemon yogurt?
The recipe specifies lemon low-fat yogurt for its unique flavor profile, but plain yogurt with a squeeze of lemon could be a substitute.
Is this recipe easy to make?
Yes, it is categorized as an easy breakfast that provides a gourmet feel without the complexity.
How should the sauce be applied?
Drizzle the warm lemon yogurt sauce over the poached eggs just before serving.
What temperature should the water be for poaching?
Bring the water to a boil, then reduce the heat to maintain a gentle simmer.
Should this dish be served immediately?
Yes, for the best taste and texture, serve the Eggs Benedict immediately after assembly.