Mexican Eggs Benedict - 35g Carbs, 12g Fiber
Spice up your typical breakfast with this recipe from the
400 Calorie Fix Cookbook.
This recipe features a fresh tomato-avocado salsa in place of high-fat hollandaise sauce. If tomatoes are not in season, substitute a bottled tomato-based salsa or use canned diced tomatoes, preferably no-salt-added.
Prep Time: 20 Min
Cook Time: 12 Min
Servings: 4
3 plum tomatoes, seeded and chopped
1/3 cup chopped Hass avocado (1/4 avocado)
2 Tbsp finely chopped red onion
1 Tbsp chopped fresh cilantro
2 tsp fresh lime juice
1/2 tsp salt
1/8 tsp freshly ground black pepper
2 tsp white vinegar
8 large eggs
8 cup baby spinach
4 light (100-calorie) multigrain English muffins, split and toasted
4 Tbsp low-fat plain yogurt
1. COMBINE the tomatoes, avocado, onion, cilantro, lime juice,
1/4 teaspoon of the salt, and the pepper in a bowl. Set the salsa
aside.
2. BRING 2" of water to a very gentle simmer in a large skillet.
Add the vinegar. Carefully break the eggs into the skillet, holding
them just above the water level so they slide in without breaking
the yolks. Simmer for 5 to 6 minutes, or until the egg whites are
firm and the yolks have barely started to set. One at a time, lift
the eggs out with a slotted spoon and place on a plate lined with
paper towels to absorb the excess water.
3. MEANWHILE, coat a large nonstick skillet with cooking spray and
heat over medium-high heat. Add the spinach and cook for 1 1/2 to
2 minutes, tossing often, until wilted. Sprinkle with the remaining
1/4 teaspoon salt.
4. ARRANGE 2 English muffin halves on each of 4 plates. Top each
half with 1/2 cup spinach. Place 1 egg on top of each muffin half.
Spoon 1/2 cup salsa over the eggs and serve with 1 Tbsp yogurt.
Serve hot.
Servings: 4
Serving Size: 2 muffin halves, 2 eggs, 1/2 c spinach, 1/2 c salsa,
1 Tbsp of yogurt
Nutrition per Serving:
300 Calories, 14g Fat, 3.5g Sat Fat, 690g Sodium, 35g Carbs, 12g Fiber,
21g Protein, 20% Calcium
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