F.i.s.t. Style eggs benedict - Printable Version

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F.i.s.t. Style eggs benedict - F.I.S.T. - 03-28-2017

F.I.S.T. STYLE EGGS BENEDICT



[SIZE="3"]

Total Time: 12 Minutes
Servings 1

2 eggs
2 light slices of whole wheat bread
2 slices Canadian bacon
Diced tomatoes
¼ cup lemon fat free yogurt
½ teaspoon dry mustard
1 pinch salt substitute
1 pinch cayenne pepper
1 tablespoon dry white vinegar
½ g non-fat butter-flavored cooking spray

Directions:

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

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 bread.Place a toasted bread on plate with a piece of ham on top.

When done,carefully remove eggs from the water with a slotted spoon, letting the excess water drain away; place on top of ham; pour sauce over the top; garnish with diced tomatoes and serve immediately.

Nutritional Info

Calories 394
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 226 mg
Sodium 877 mg
Total Carbohydrate 42 g
Dietary Fiber 2.3 g
Sugars 9 g
Protein 34 g[/SIZE]

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