Kale and Tomato Eggs Benedict with Berries

These colorful, vegetable Benedicts are low calorie compared to their full-fat relatives!

Total Time:
30 min
Prep:
15 min
Cook:
15 min

Yield:
4 servings
Level:
Easy

NUTRITION INFO
Ingredients
  • Mustard-Hollandaise Sauce:
  • 2 tablespoons light mayonnaise
  • 2 teaspoons whole-grain mustard
  • 1 teaspoon lemon juice
  • Pinch cayenne pepper
  • Eggs Benedict:
  • 1/4 cup white vinegar
  • 1 tablespoon olive oil
  • 2 ounces Canadian bacon, cut into small chunks
  • 1 shallot, thinly sliced
  • 8 cups petite kale or baby spinach
  • Freshly ground black pepper
  • 2 whole wheat English muffins, split
  • 1 large ripe tomato, cut into 4 slices
  • 4 large eggs
  • 2 cups berries (such as raspberry, blueberry or blackberry)
  • Four 6-ounce glasses reduced-fat milk
Directions

For the sauce: Combine the mayonnaise, mustard, 1 tablespoon warm water, lemon juice and cayenne pepper in a blender and process until combined. Scrape out and set aside.

For the eggs: Fill a wide pot with about 3 inches of water. And the vinegar and bring to a low simmer.

Meanwhile, heat the oil in a large nonstick skillet. Add the Canadian bacon and shallots and cook, stirring frequently, until golden, about 4 minutes. Add the kale, remove from the heat and stir until the kale wilts, about 2 minutes. Season with pepper. Set aside and keep warm.

Toast the English muffins in a toaster oven or under a broiler until lightly golden, about 5 minutes. Top each with a tomato slice and toast until the tomato is just slightly warm, about 1 minute. Top each tomato slice with the Canadian bacon-kale mixture.

Crack each egg into a separate mug or bowl, and slip them one at a time into the simmering water. Cook until the whites are at desired doneness, 3 to 5 minutes. Remove with a slotted spoon and place on each English muffin. Drizzle with the hollandaise. Serve each with 1/2 cup of berries and a glass of milk.

Per serving (1 eggs Benedict, 1/2 cup berries, one 6-ounce glass milk): Calories 381; Fat 16.5 g (Saturated 5.5 g); Cholesterol 211 mg; Sodium 635 mg; Carbohydrate 41 g; Protein 21 g; Fiber 8 g; Sugars 19 g


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    This recipe is featured in:

    Healthy Main Dish Recipes