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Eggs Benedict with Silken Hollandaise Sauce
20 min prep time
10 mintues cook time
6servings
Recipe by
Jackie Newgent, RDN, CDN
Source
The All-Natural Diabetes Cookbook
Photo by
Tara Donne Photography
How to Make Eggs Benedict with Silken Hollandaise Sauce
There are some rich foods that aren't easily made over into flavorful, healthful choices. Thankfully, Eggs Benedict is a dish that's done here successfully. The silken tofu gives the sauce a velvety mouth feel that's unmatched. Plus, the sauce is so peppy you may never go back to regular hollandaise sauce.
For a vegetarian version, try with seasoned, steamed spinach, kale, or roasted asparagus in place of the ham.
Find this recipe and more in our cookbook, The All-Natural Diabetes Cookbook. To order directly from the American Diabetes Association, click here.
20 min prep time
10 mintues cook time
6servings
1 topped muffin half
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Step-By-Step Instructions:
- Puree the tofu, lemon juice, evaporated milk, butter, mustard, worcestershire sauce, and cayenne pepper in a blender on low speed until smooth, about 30 seconds.
- Place the mixture in a small saucepan over medium-low heat. Simmer until hot, about 5 minutes.
- Meanwhile, top each toasted muffin half with a ham slice, then a poached egg. Top each with about 3 tablespoons of the hot silken hollandaise sauce and serve.
- Fresh Fact: To poach eggs, bring about 3 inches of water to boil in a large, shallow skillet over high heat. Turn off the heat and add eggs at once by breaking them directly into the water. Immediately cover pan with a tight-fitting lid. Allow eggs to cook undisturbed until done as desired, about 4 minutes. Remove the eggs with a perforated spatula or large slotted spoon and drain on paper towels.
Nutrition facts
6 Servings
-
Serving Size
1 topped muffin half
- Amount per serving Calories 190
-
Total Fat
7g
- Saturated Fat 2.5g
- Trans Fats 0g
- Cholesterol 175mg
- Sodium 530mg
-
Total Carbohydrate
17g
- Dietary Fiber 2g
- Total Sugars 4g
- Added Sugars 0g
- Protein 14g
- Potassium 255mg
- Phosphorous 235mg
Ingredients
organic silken tofu (about 1/2 cup, undrained)
4 oz
lemon juice
2 tbsp
evaporated skim milk
2 tbsp
unsalted butter
1 tsp
Dijon Mustard
2 tsp
Worcestershire sauce
1 tsp
cayenne pepper
1 pinch
whole-wheat English muffins (split in half and toasted)
3
deli-style smoked ham (pan-grilled or oven heated)
6 (3/4 oz) slices
eggs (Poached, see Fresh Fact)
6
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