Ingredients:
- 2 eggs
- 1 light multi-grain whole wheat english muffin
- 2 slices canadian bacon (if you're being really good you can substitute 1/2 cup spinach leaves or asparagus) or 2 slices lean ham (if you're being really good you can substitute 1/2 cup spinach leaves or asparagus)
Directions:
- In a skillet over medium heat, lightly brown Canadian bacon or ham in cooking spray (about three minutes each side); remove from skillet and keep warm.
- Meanwhile, combine lemon yogurt, dry mustard, salt and cayenne in a small saucepan and whisk gently on low heat until warm and smooth (alternatively you can microwave them in a small dish.).
- Fill a large skillet with 2 inches of water and 1 tablespoon vinegar. Bring water to a boil and reduce heat to a low temperature where the water is still consistently boiling but very low; crack one egg into a small dish and gently pour it into the skillet, doing the same for each additional egg, one by one. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
- In the meantime, toast the english muffin (if a family member is not watching his or her weight you may want to butter his or her muffin);place a toasted muffin half on each plate with a piece of ham on top.
- When the timer rings,carefully remove eggs from the water with a slotted spoon, letting the excess water drain away; place on top of ham; drizzle sauce over the top; garnish with parsley and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 122.99 Kcal (515 kJ) | ||
| Calories from fat | 57.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.44g | 10% | |
|---|---|---|---|
| Cholesterol | 177.9mg | 59% | |
| Sodium | 507.41mg | 21% | |
| Potassium | 210.79mg | 4% | |
| Total Carbs | 3.26g | 1% | |
| Sugars | 2.41g | 10% | |
| Dietary Fiber | 0.08g | 0% | |
| Protein | 12.67g | 25% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 1.2mg | 6% | |
| Calcium | 70.8mg | 7% | |
| Amount Per 100 g | |||
| Calories | 115.73 Kcal (485 kJ) | ||
| Calories from fat | 54.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.06g | 10% | |
|---|---|---|---|
| Cholesterol | 167.4mg | 59% | |
| Sodium | 477.45mg | 21% | |
| Potassium | 198.35mg | 4% | |
| Total Carbs | 3.07g | 1% | |
| Sugars | 2.27g | 10% | |
| Dietary Fiber | 0.08g | 0% | |
| Protein | 11.92g | 25% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 1.1mg | 6% | |
| Calcium | 66.6mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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