Artichoke-Scrambled Eggs Benedict - 9g Carbs, 3g Fiber
From: Eating Well Magazine March/April 2008
NUTRITION PROFILE: Low Calorie | Low Carb | Healthy Weight
Roasted artichoke bottoms stand in for English muffins in this
quick yet elegant supper. Substitute roasted mushrooms for the
pancetta for a vegetarian option. Serve with roasted new potatoes
or a tossed salad.
Servings: 4
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
8 canned artichoke bottoms (1 1/2 cans), rinsed (see Shopping Tip)
4 tsp extra-virgin olive oil, divided
3 tsp chopped fresh oregano, divided, plus 4 sprigs for garnish
1/3 cup chopped pancetta
2 Tbsp reduced-fat mayonnaise
2 Tbsp nonfat plain yogurt
2 tsp lemon juice
1 tsp water
6 large eggs
4 large egg whites
2 Tbsp reduced-fat cream cheese (Neufchâtel)
1/4 tsp salt
1. Preheat oven to 425 degrees F.
2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano.
Place them top-side down on half of a large baking sheet. Spread pancetta
in an even layer on the other half. Roast until the artichokes are
just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small
bowl until smooth. Beat eggs and egg whites in a large bowl.
4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over
medium-high heat. Add the eggs and cook, folding and stirring frequently
with a heatproof rubber spatula until almost set, about 2 minutes. Remove
from the heat and fold in cream cheese, the remaining 1 teaspoon oregano
and salt.
5. To serve, divide the artichoke bottoms among 4 plates. Top each
artichoke with equal portions scrambled egg, crispy pancetta and
creamy lemon sauce. Garnish with oregano sprigs, if desired.
Servings: 4
Nutrition per Serving:
282 Calories, 19g Fat, 6g Sat, 7g Mono, 333mg Cholesterol,
17g Protein, 9g Carbs, 3g Fiber, 737mg Sodium, 171mg Potassium
Nutrition bonus: Selenium (44% daily value).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 2 medium fat meat, 2 fat
TIP: Shopping tip:
Artichoke bottoms can be purchased in 14-ounce cans—found near other
canned vegetables. If unavailable, substitute two 14-ounce cans rinsed
and halved artichoke hearts.
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