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The Recipe Instructions |
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Ingredients
4 thin slices reduced-sodium ham (ab, out 1/4 lb.)
1 cup low-sodium chicken broth
3 tbsp unsalted margarine
2 tbsp flour
1 tbsp lemon juice
1/8 tsp (plus a pinch) black pepper
1 large egg
4 large egg whites
2 tbsp skim milk
2 english muffins, split
2 tbsp minced parsley
Directions
Preheat the oven to 350 degrees F. Wrap the ham slices in aluminum
foil, place in the oven, and heat for 10 minutes. In a small saucepan, heat
the chicken broth until it just starts to simmer.
Meanwhile, melt 2 Tablespoons of the margarine in another small heavy
saucepan over moderate heat. Add the flour and cook, stirring constantly,
for 2 minutes. Whisk in the hot chicken broth and the lemon juice; bring to
a simmer and cook, stirring, for 2 minutes or until the sauce has
thickened. Stir in 1/8 teaspoon of the pepper.
In a small bowl, beat together the egg, egg whites, skim milk and the
pinch of black pepper. Melt the remaining Tablespoon of margarine in a
heavy 10-inch skillet over low heat, add the egg mixture, and cook,
stirring often, for 4 to 5 minutes or until the eggs are set.
While the eggs are cooking, toast the muffins, then place a slice of ham
on top of each half. Place 1/4 of the scrambled eggs on top of each slice
of ham, spoon the sauce over all, and sprinkle with the parsley. Serves 4.
Nutritional information per serving: calories - 236, protein - 13 gm.,
total fat - 12 mg., saturated fat - 2 gm., carbohydrates - 18 gm.,
cholesterol - 67 mg., fiber - 0, added sugar - 0, sodium - 449 mg.*
FROM: Great Recipes for Good Health by Reader's Digest copyright 1988
* Note: This only has a quarter of the cholesterol of standard Eggs
Benedict. You can reduce the sodium by 200 mg. if you substitute chicken
or turkey for the ham.
Servings: 4
Diet Scrambled Eggs Benedict Recipe brought to you by Diet Recipes To-Go
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