This recipe is NOT safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free English muffins in this dish.
"Ask not what you can do for your country. Ask what's for lunch." -Orson Welles, American Filmmaker, Author, Actor
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.
Servings: 1 | Serving size: 1 egg with 1/2 muffin and 2 Tbsp. sauce
Cooking Time: 30 Minutes
This recipe can easily be multiplied but doesn't keep well and should be eaten immediately. This recipe also requires making 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.
Serving size: 1 egg with muffin and 2 Tbsp. sauce
|Calories 192||Calories from Fat 62|
|% Daily Value|
|Total Fat 7g||11%|
|Saturated Fat 2g||12%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 20g||7%|
|Dietary Fiber 2g||7%|
|Vitamin A 19%||Vitamin C 11%|
|Calcium 12%||Iron 17%|
|Vitamin K 34 mcg||Potassium 277 mg|
|Magnesium 21 mg|