KALE/SPINACH AND TOMATO EGGS BENEDICT
adapted from
http://www.foodnetwork.com/recipes/k...ipe/index.html
Blender Mustard-Hollandaise Sauce:
2 tablespoons Fat Free plain greek yogurt
2 teaspoons spicy brown mustard
1 teaspoon lemon juice
Pinch cayenne pepper
Eggs Benedict:
1/4 cup white vinegar
1 tablespoon olive oil
2 slices low fat Canadian bacon, cut into small chunks
1 tbsp diced shallot
1 cup petite kale or baby spinach (2 cups for Phase 4)
Freshly ground black pepper
1 whole wheat English muffin, split
2 slices tomato
2 large eggs
For the hollandaise sauce:
Combine the yogurt, 1 tablespoon warm water, mustard, lemon juice and cayenne pepper in a bowl, mix with a fork until well blended..
For the eggs benedict:
Fill a wide pot with about 3 inches of water. And the vinegar and bring to a low simmer.
Heat the oil in a large nonstick skillet. Add the Canadian bacon and shallots and cook, stirring frequently, until golden, about 4 minutes. Add the kale, remove from the heat and stir until the kale wilts, about 2 minutes. Season with pepper. Set aside and keep warm.
Toast each English muffin in a toaster oven or under a broiler until lightly golden, about 5 minutes. Top each with a tomato slice and toast until the tomato is just slightly warm, about 1 minute. Top each muffin with the Canadian bacon-kale mixture.
Crack each egg into a mug and slip into the simmering water. Cook until the whites are at desired doneness, 3 to 5 minutes. Remove with a slotted spoon and place on each benedict. Drizzle with hollandaise and serve along with 1 ½ cup diced cantelope.
Calories: 477
Carbs: 39g (31g net carbs)
Protein: 32g
Fat: 13g