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Lunch: Eggs Benedict Florentine
Eggs Benedict Florentine, Feb 2014
This recipe includes superfoods such as:
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Cooking spray
1 teaspoon olive oil
4 cups fresh baby spinach
1 clove garlic, minced
4 eggs, poached (see Chef Tip below)
1 egg yolk
½ teaspoon lemon juice
2 tablespoons low sodium vegetable broth
¼ cup non-fat, plain yogurt
¼ teaspoon salt (optional)
Dash of ground black pepper
2 light, whole grain English muffins, split and lightly toasted
Instructions
Add the cooking spray and oil to a sauté pan over medium heat. Sauté the spinach until wilted. Stir in the garlic and sauté 1 additional minute.
Prepare a double boiler with a heat-proof bowl. Add the egg yolk, lemon juice, and vegetable broth, whisking constantly until hot but not curdled. Remove from heat and whisk in yogurt, salt (optional), and pepper.
Top each English muffin half with ¼ of spinach mixture, one poached egg, and 2 tablespoons sauce.
Chef Tip: Try poaching eggs in the microwave. Fill a 1-cup microwaveable bowl or teacup with 1/2 cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set but the yolk is still soft. Use a slotted spoon to transfer the egg to a plate.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 165 kcal | ||
| Fat 8 g | ||
| Carbohydrate 16 g | ||
| Protein 12 g | ||
| Cholesterol 235 mg | ||
| Saturated Fat 2.3 g | ||
| Sodium 215 mg | ||
| Sugar 2 g | ||
| Fiber 5 g | ||
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