Eggs Benedict Light

Health score
37%
Eggs Benedict Light
25 min.
2
568kcal

Suggestions

Ingredients

  • tablespoon butter 
  • slices canadian bacon thin
  • large eggs 
  •  muffins whole-wheat split english
  • tablespoons flat-leaf parsley roughly chopped
  • 0.5 teaspoon kosher salt 
  • teaspoon juice of lemon 
  • 0.8 cup greek yogurt low-fat
  • tablespoon mayonnaise 
  • servings bell pepper 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk

Directions

  1. Preheat oven to 20
  2. Toast English muffins, then transfer to two plates and keep warm in oven. Brown bacon in a small frying pan over medium heat, turning once, about 4 minutes total. Put 1 slice on each muffin half and return to oven. Poach 4 eggs (go to Sunset.com to search for "perfect poached eggs").
  3. Melt butter over low heat in a small saucepan. Meanwhile, whisk together yogurt, remaining egg, mayonnaise, lemon juice, and salt in a small bowl. Gradually whisk yogurt mixture into butter and heat until just warmed, whisking often, about 25 seconds (be careful not to overcook the sauce, as it will curdle).
  4. Top muffins with poached eggs, pour some sauce over them, and serve any extra sauce on the side.
  5. Sprinkle with pepper and parsley.

Nutrition Facts

Calories568kcal
Protein29.45%
Fat47.18%
Carbs23.37%

Properties

Glycemic Index
82
Glycemic Load
1.02
Inflammation Score
-10
Nutrition Score
41.300869402678%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
12.93mg
Luteolin
0.52mg
Kaempferol
0.1mg
Myricetin
0.89mg
Quercetin
0.2mg

Nutrients percent of daily need

Calories:568.23kcal
28.41%
Fat:29.94g
46.07%
Saturated Fat:10.86g
67.84%
Carbohydrates:33.36g
11.12%
Net Carbohydrates:27.78g
10.1%
Sugar:11.75g
13.06%
Cholesterol:516.41mg
172.14%
Sodium:1612.2mg
70.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.06g
84.11%
Vitamin C:104.31mg
126.43%
Vitamin K:114.9µg
109.42%
Selenium:75.91µg
108.45%
Vitamin A:3744.67IU
74.89%
Manganese:1.16mg
58.19%
Phosphorus:572.95mg
57.29%
Vitamin B2:0.82mg
48.38%
Vitamin B1:0.7mg
46.41%
Vitamin B6:0.75mg
37.59%
Calcium:341.01mg
34.1%
Folate:133.41µg
33.35%
Vitamin B3:6.4mg
32.01%
Vitamin B5:2.89mg
28.92%
Vitamin D:4.11µg
27.4%
Iron:4.69mg
26.04%
Vitamin B12:1.51µg
25.25%
Zinc:3.59mg
23.91%
Fiber:5.59g
22.36%
Vitamin E:3.28mg
21.89%
Potassium:684.49mg
19.56%
Magnesium:77.47mg
19.37%
Copper:0.26mg
13.01%
Source:My Recipes