The typical eggs benedict can rack up more than 700 calories, thanks to the Canadian bacon, hollandaise sauce and white muffin base. Our lighter topping substitutes broth for a lot of the butter, which cuts down on the fat. The portion is half of what you might expect in a restaurant, but the extra fiber and protein from the whole-wheat English muffins and asparagus will keep you fuller longer.
Prep time: 10 minutes
Cook time: 20 minutes
14 g fat (6 g sat)
19 g carbs
530 mg sodium
4 g fiber
18 g protein
1 pound asparagus, trimmed
4 ounces lean turkey bacon
2 tablespoons butter
1 tablespoon flour
1/2 cup chicken broth
4 large eggs, plus 2 large egg yolks
1 tablespoon fresh lemon juice
2 teaspoons white vinegar
2 whole-wheat English muffins, split and toasted
Fresh ground black pepper and paprika to taste
Preheat the oven to 150° F.
Fill a large, deep skillet with 1 inch of salted water and bring to a boil. Add the asparagus and cook until crisp-tender, about 3 to 4 minutes; drain and set aside.
In the same skillet, cook the turkey bacon until slightly browned on both sides, about 3 minutes. Transfer the muffin halves, bacon and asparagus to a baking sheet and place in the oven to keep warm.
In a small saucepan, melt the butter over medium heat. Whisk in the flour and cook, stirring, for 1 minute. Slowly whisk in the chicken broth and bring to a boil. Cook, whisking, for 1 minute. Remove from the heat, then whisk in the egg yolks, one at a time. Stir in the lemon juice and set aside.
Fill a medium to large saucepan with 1 1/2 inches of water add vinegar. Bring to a boil then reduce heat to medium-low (water should maintain a few small bubbles). Crack one egg into a small dish and partially submerge the dish in the pan and tip the egg into the water. Repeat with each egg and poach until the whites are opaque but yolks are still runny, about 2 minutes. Remove each egg with a slotted spoon to a paper towel-lined plate.
To assemble, place an English muffin half on each of the 4 plates. Divide the bacon among the muffins and top each with a poached egg and some hollandaise sauce. Season with pepper and paprika.