Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

"Ask not what you can do for your country. Ask what's for lunch."
-Orson Welles, American Filmmaker, Author, Actor

The refrigerator light goes on...

I love this recipe and it's really good for you. Of course, I have switched out the traditional Canadian Bacon for the asparagus. Some may say it is not really Eggs Benedict but I have gotten to the point where I would rather splurge on dessert than Canadian Bacon. If you want to substitute a 2-ounce slice of Canadian Bacon for the asparagus, however, it will add 104 calories, 5 grams of fat and 2 grams of saturated fat. The sodium tips the scales at 875 mg, so it is best to avoid this one if you are on a salt restricted diet. If you decide to add the bacon, eat the asparagus on the side anyway – it’s only 13 calories and so good for you.

Poaching

To cook by gently simmering in liquid that is just below the boiling point (180 to 190 degrees) is called poaching.  This is the temperature at which the water starts to move.  Julia Child calls this stage a "shiver" James Beard referred to it as "feeble ebullition."  This is also the temperature at which food is blanched.  Many foods can be poached - fish, chicken, eggs….

Poaching an egg is the best way to learn how to poach.  The fresher the egg the better and it’s best to start with one that’s chilled.  The water has to be at a stage that is not boiling with full bubbles but hot enough to cook the egg quickly.
Crack the egg into a teacup and then pour the egg from the cup into the poaching water.  (This is so if you break the yolk the egg won't be wasted.)  Let the egg cook slowly watching so that the water never comes to a full boil. Use a slotted spoon to remove the egg from the water.  

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Eggs Benedict



Servings = 1 | Serving size =1 egg with 1/2 muffin and 2 Tbsp. sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

This recipe also requires making Hollandaise Sauce

This doesn't keep well and should be eaten immediately.

2 quarts water
1 Tbsp white wine vinegar
5 asparagus spears
1/2 English muffin
1 large egg
2 Tbsp hollandaise sauce

Heat one quart of water in a medium skillet over medium-high heat. The water should never come to a full boil (see the sidebar on poaching). Place the asparagus spears in the water and cook for about 5 – 7 minutes until they are bright green and only very slightly limp. Remove and place on a paper towel.

Keep the water in this first pan at the poaching stage and place the second quart of water in a large skillet over medium-high heat and add the vinegar. Bring the water/vinegar mixture to a shiver.

After both of the pans are at poaching stage, add the asparagus back into the first pot of water.

Remove the egg from the refrigerator and crack it into a teacup or custard dish. Gently place the egg in the water with the vinegar. As the egg begins to cook, place a half of an English muffin in the toaster and start toasting.

Heat the hollandaise sauce gently over low heat stirring frequently. Do not let it boil.

At the time the English muffin is done, the asparagus and eggs should be nearly finished cooking. The hollandaise has to be hot, but not too hot, or the egg that is in the sauce will overcook and curdle.

Assemble each serving by placing the English muffin (nook and cranny side up) on a warm dinner plate and top with the blanched asparagus spears. Place the poached egg over the asparagus and then spoon 2 tablespoons of hollandaise sauce over the top of the egg.

Nutrition Facts

Serving size = 1 egg with muffin and 2 Tbsp. sauce

Servings = 1

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Amount Per Serving

Calories 192 Calories from Fat 62
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 2g 12%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 239mg 80%
Sodium 250mg 10%
Total Carbohydrates 20g 7%
    Dietary Fiber 2g 7%
    Sugars 3g  
Protein 11g  
Vitamin A 19% Vitamin C 11%
Calcium 12% Iron 17%
Vitamin K 34 mcg Potassium 277 mg
Magnesium 21 mg