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Mexican Eggs Benedict

Source of Recipe


From "400 Calorie Fix" by Liz Vaccariello



List of Ingredients



• 3 plum tomatoes, seeded and chopped
  
• 1/3 cup chopped Hass avocado (¼ avocado)
  
• 2 Tbsp finely chopped red onion
  
• 1 Tbsp chopped fresh cilantro
  
• 2 tsp fresh lime juice
  
• ½ tsp salt
  
• 1/8 tsp freshly ground black pepper
  
• 2 tsp white vinegar
  
• 8 large eggs
  
• 8 cups baby spinach
  
• 4 light (100-calorie) multi-grain English muffins, split and toasted
  
• 4 Tbsp low-fat plain yogurt
  






Instructions



1. Combine the tomatoes, avocado, onion, cilantro, lime juice, ¼ teaspoon of the salt, and the pepper in a bowl. Set the salsa aside.
   
   
2. Bring 2 inches of water to a very gentle simmer in a large skillet. Add the vinegar. Carefully break the eggs into the skillet, holding them just above the water level so they slide in without breaking the yolks. Simmer for 5 to 6 minutes, or until the egg whites are firm and the yolks have barely started to set. One at a time, lift the eggs out with a slotted spoon and place on a plate lined with paper towels to absorb the excess water.
   
   
3. Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add the spinach and cook for 1½ to 2 minutes, tossing often until wilted. Sprinkle with the remaining ¼ teaspoon salt.
   Arrange 2 English muffin halves on each of 4 plates. Top each half with ½ cup spinach. Place 1 egg on top of each muffin half. Spoon ½ cup salsa over the eggs and serve with 1 tablespoon yogurt. Serve hot.
   
   Makes 4 servings.
   
   Per Serving
   (1 serving = 2 muffin halves, 2 eggs, ½ cup spinach, ½ cup salsa, 1 Tbsp of yogurt)
   300 calories; 14 g fat (3.5 g sat); 690 g sodium; 35 g carb; 12 g fiber; 21 g protein; 20% calcium.
   
   
   MAKE IT A 400-CALORIE MEAL
   
   • Mexican Hot Chocolate: Combine 2½ cups fat-free milk, ¼ cup packed light brown sugar, 3 tablespoons unsweetened cocoa powder, and 1/8 teaspoon ground cinnamon in a medium saucepan over medium heat. Cook, stirring, until the sugar dissolves and the mixture is hot. Divide among 4 cups. Calories: 110; Total Calories: 410.
   • Broiled Pineapple: Broil 3 pineapple rings and drizzle with lime juice. Calories: 80; Total Calories: 380