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Eggs Benedict with Light Hollandaise Sauce

Typically, high in fat, you will find that this light version of Hollandaise sauce is every bit as good if not better than the original high-fat version.

Lighter recipe for Eggs Benedict 

Eggs Benedict with Light Hollandaise Sauce

 

Yield:
8 servings

 

8 large fresh whole eggs

8 1/2-oz. slices 96 to 98% fat-free Canadian bacon

4 mixed grain or whole-wheat English muffins, split

Light Hollandaise Sauce – recipe to follow

 

1. Prepare Light Hollandaise Sauce according to recipe directions. Cover surface of sauce with plastic wrap or wax paper to prevent a skin from forming. If possible, keep warm over hot water in a double boiler.

2. Preheat oven on 200 F. Preheat a large non-stick or stick-resistant frying pan on medium-high. Cook Canadian bacon 1 to 2 minutes per side until lightly browned. Remove from frying pan to a dish, cover, and place in warm oven.

3. Split English muffins and toast both sides until golden. Cover and set aside in warm oven with Canadian bacon.

4. Bring water to boil in a nonreactive 2-quart saucepan. Reduce heat to medium-low and simmer. Break an egg into a small dish and slide into water. Repeat with remaining eggs. Reduce heat to low and poach eggs for 3 minutes or until whites are firm. Yolk should still be soft. Remove poached eggs carefully with a slotted spoon and drain on paper towels for a few seconds before topping Canadian bacon.

5. Place a toasted muffin half on a warm plate and top with a slice of Canadian bacon, followed by a poached egg, and two tbsp. of Light Hollandaise Sauce, serve immediately.

 

Nutritional Information: ½ muffin with ½ oz. slice Canadian bacon, 1 egg, and 2 tbsp. Light Hollandaise Sauce at 180 Calories; 8g Fat; 17g Carbohydrate; 4g Dietary Fiber; 14g Protein; 221mg Cholesterol; 299mg Sodium

 

LIGHT HOLLANDAISE SAUCE

 

Yield: 1 cup or 8 2 tbsp. servings

 

½ cup nonfat milk

½ cup fat-free half and half

2 tbsp. unbleached all-purpose flour

1 egg yolk
1 tbsp. salted butter
¼ tsp. dry mustard

2 to 3 dashes cayenne pepper

dash fresh ground nutmeg (2 to 3 turns of a nutmeg grinder)

2 to 3 tbsp. fresh lemon juice

1/8 tsp. salt 

 

1. Pour skim milk into a medium, heavy‑bottomed saucepan. Adding a tbsp. at a time, briskly whisk flour into milk until blended. (A mixture of flour and liquid used to thicken sauces, etc. is called a "slurry.") Whisk remaining ½ cup fat-free half and half and egg yolk into slurry.

2. Bring mixture to gentle boil over medium heat; whisking constantly. Continue to whisk and cook 10 minutes or until sauce thickens. Whisk in butter, mustard, nutmeg; cayenne pepper, and salt. Reduce heat to low and simmer for 5 minutes, whisking often.

3. Before removing from heat whisk in 2 tbsp. lemon juice. Remove from heat and adjust lemon juice and salt if necessary and serve or set aside; covering surface of sauce with plastic wrap or wax paper to prevent a skin from forming. 

 Related: Low-Fat Buttermilk Whole Wheat Biscuits with Sausage Gravy

 

Nutritional Information: 1 oz. 2 tbsp. servings 40 calories; 2g Fat;
4g Carbohydrate; 0 Dietary Fiber; 2g Protein; 27mg Cholesterol; 65mg Sodium

Note: Sauce can be refrigerated for up to 2 days. Bring sauce to a high simmer over medium heat, whisking constantly until heated through, 5 to 10 minutes. 

 

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The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

 

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Post Author

Mary Ross

Mary is currently a Marketing Account Specialist and has been with SelectHealth for six years. She spends a lot of her time doing what she loves the most—teaching people how to cook healthy meals.

You can frequently see Mary on local television stations demonstrating how to revamp popular recipes by using healthy substitutions and cooking techniques.