Is this your first visit? Then let me explain the idea behind Make It Better Monday. I take a recipe and add or subtract ingredients that I believe are healthier for myself, my family and friends. The end result might not always be lower in calories or fat, but is nutritious and meets the delicious test.
This week’s recipe is Eggs Benedict.
Wikipedia describes this well loved breakfast dish as ” . . . a dish that consists of a half of an English muffin, topped with bacon or ham, poached eggs, and Hollandaise sauce.” I’m sure my version of Eggs Benedict would make most chefs cringe, but I’m going to throw caution to the wind and give it a try.
My version of this breakfast treat uses whole wheat toast in place of the English muffin, although there are varieties of English muffins that use whole grains. Just be sure to look for 100% whole grains and no high fructose corn syrup. I was looking to save a few calories, so whole wheat toast trimmed of the crusts worked just fine for me.
Now how about the sauce? Wikipedia describes Hollandaise sauce as ” . . . an emulsion of egg yolk and butter, usually seasoned with lemon juice, salt, and a little white pepper or cayenne pepper.”
Clearly my sauce isn’t a traditional Hollandaise, but it’s still smooth and creamy with a mild tang from spicy brown mustard and velvety Swiss cheese. The addition of spinach adds lovely color and gets a few of those daily greens into the mix too.
The end result was a lovely poached egg perched on a nutty whole grain bread, topped with a silky sauce. Can’t beat that for a Make It Better Monday!
- 2 large eggs,
- 2 pieces whole wheat bread, toasted and trimmed of crusts
- 1 tablespoon butter
- 1 ½ tablespoons flour
- 1 cup low fat milk
- 1 teaspoon spicy brown mustard
- 1 tsp lemon juice
- 1 cup spinach, chopped
- 2 tablespoons Swiss cheese low fat, shredded
- 1 large green onion, thinly sliced
- Poach eggs until yolk is slightly cooked, but still runny. I poach my eggs in a medium skillet in 2" of water with 1 tsp vinegar. The vinegar helps keep the yolks together.
- In a medium saucepan over medium heat melt butter and add flour, whisking to blend. Add 1/4 milk and whisk to blend., then add the remaining milk, mustard and lemon juice and salt and pepper to taste. Cook for 3 - 5 minutes until bubbling and thickened. Add cheese and spinach. Cook another 3 - 5 minutes to make a nice thick sauce.
- Top toast with egg and sauce. Sprinkle with onions.
Amount Per Serving
Calories: 325, Old Weight Watchers Points 7, Weight Watchers Points Plus 8
Total Fat: 13.34g
Total Carbs: 25.48g
Dietary Fiber: 2.72g
What’s good for me in this dish?
Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones, and protein plays a critical role in the building of our muscles, blood, skin, hair and nails. Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers. Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.
Spinach is another powerhouse of nutrition. Spinach contains iron for energy, and vitamins C and A, folic acid and B6 to help your heart. Spinach has 13 different flavonoid compounds that function as antioxidants, and as anti-cancer agents.
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com. The statement made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.