Lightened Up Egg's Benedict

Who doesn't like egg's Benedict? Probably only those who haven't had it! Unfortunately many of us don't eat it that much because one order can be pushing 1,000 calories! That's right. It is ladened with butter and fat and will take up much of your daily calorie allowance. So for someone like me, who is trying to get lean and fit, this is not typically on the menu.


Sometimes you can't avoid this high calorie delicious brunch dish. I was recently at a brunch and they served this tasty dish. I usually will have self control, but that morning the buttery Hollandaise  sauce was begging for me to eat it. 


I felt guilty later that day so I decided to find a recipe that would lighten it up to make it a staple in our house. With a few change of ingredients I was able to knock out that WHOLE stick of butter and replace it entirely with Greek Yogurt! And instead of using a whole thick slice of Canadian Bacon I use a thin slice of prosciutto, again lightening it up!


I promise you, you will enjoy this meal just as much as the fattening one. Actually you may enjoy it more because you can have it knowing that you're staying on your diet AND you can have two helpings! Win win!

Don't get scared off by the extensive recipe, I just broke it down in lots of simple steps so anyone can make it with ease!

Lightened Up Egg's Benedict


This recipe will serve approximately 4 servings 
(one serving = 1/2 an english muffin)

Ingredients:
4 Fresh eggs
2 English muffins
4 Slices of prosciutto 

Sauce:
1 Cup plain non-fat Greek yogurt
6 Egg Yokes
2 Tsp lemon juice
2 Tsp mustard
Dash of Salt/Pepper
2 Tsp Minced Parsley

How To Make:

Sauce:
1. In a double broiler (or a pot of water with a glass bowl set on top) bring water to a simmer.

2. Whisk in the Greek yogurt, lemon juice, and egg whites. 

3. Let it cook for about 10 - 15 minutes making sure it doesn't get too hard or the egg will start to crust around the edges. Stirring every few minutes - it will get thin then thicken right up

4. Once the time is up and it has thickened whisk in mustard, half the parsley, salt/pepper.

5. Take off of double broiler and set aside - stirring it occasionally until ready to serve

Muffin & Prosciutto:
1. I like to cook mine in a cast iron skillet, but you can pop the english muffin in the toaster oven. Lightly toast it - nothing is worse than and English muffin you can't cut in to.

2. If not cooking the prosciutto on the stove, you can pop it on a piece of paper towel and microwave it for 15-20 seconds

Egg Poaching:
1. Bring a pot of water to almost a boil. Where there are tiny bubbles at the bottom. If you have a thermometer then bring it to 190º

2. Crack eggs into a bowl two at a time.

3. Getting the bowl as close to the water as possible, carefully slide them into the pot of water one at a time.

4. Once all eggs are in the pot, cover it, turn off the heat.

5. Let it sit for 3:30-4 minutes. Once the egg white has set and is not longer translucent - use a slotted spoon and spoon out onto the English muffin and prosciutto.

6. Top with sauce and remaining parsley!

Enjoy!


21 Day Fix
1 Egg/ Half and English Muffin
1Y
1.5 R (1 egg, 1 egg white, 1 slice prosciutto, 1/4 cup Greek Yogurt)



22 comments:

  1. Sounds like something I would LOVE! On my short to make list.

    Thanks for sharing.

    Linda

    ReplyDelete
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  2. Yum! What a great idea, it looks delicious!

    ReplyDelete
  3. This looks delish! In the ingredients for the sauce you have 6 egg yolks, but #2 in the directions says to whisk in the egg whites. Can you please confirm which is correct? Thanks!

    ReplyDelete
    Replies
    1. Oh goodness I didn't catch that I hadn't changed that in the post! Thanks for bringing it to my attention :) it's egg YOLKS :) hope you enjoy!

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