Eggs Benedict

By pavaldez

Per serving:
253 calories, 16 g fat, 4 g saturated fat, 13 g protein, 20 g carbohydrates, 6 g fiber, 300 mg sodium

Ingredients

• 1 tablespoon unsalted butter or margarine
• 1 tablespoon unbleached all-purpose flour
• 1/2 cup low-fat (1%) milk
• 1/2 teaspoon grated lemon zest
• 1 tablespoon fresh lemon juice
• 1/8 teaspoon ground black pepper
• 2 tablespoons olive oil
• 1 ounce slice low-sodium ham, cut into 4 pieces
• 1 bag (6 ounces) baby spinach
• 4 large eggs
• 2 light multigrain English muffins, split and toasted

Details

Servings 4
Preparation time 15mins
Cooking time 30mins

Preparation

Step 1

1. Fill a large, deep skillet with water and bring to a simmer.

2. Melt the butter in a small saucepan over low heat. Stir in the flour and cook for 1 minute. Whisk in the milk. Cook, stirring, until the sauce comes to a simmer and thickens. Simmer, stirring, for 4 minutes. Remove the pan from the heat; stir in the lemon zest, lemon juice, and pepper. Cover to keep warm.

3. Heat the oil in a large skillet over medium-high heat. Cook the ham for 1 minute, turning, or until hot and lightly browned. Remove to a plate. Add the spinach and cook for 3 minutes, stirring, or until wilted. Set aside.

4. Crack the eggs, one at a time, into the simmering water. Cook for 4 minutes, or until the whites are set but the yolks are still runny.

5. Divide the muffins among 4 plates. Top each muffin half with a piece of ham, one-fourth of the spinach, 1 egg, and 2 tablespoons of the sauce.