This brunch favorite has been lightened with a lemony white sauce (Cutting the per serving saturated fat from 10 grams to 3 and the cholesterol by more than 100 milligrams, and bumped up the fiber with spinach and whole wheat muffins.
1. Preheat over to 350 degreesF. Fill teakettle with water; heat to boiling on high.
2. Meanwhile, prepare sauce: From lemon, grate 1/2 teaspoon peal and squeeze 2 tablespoons juice. In 1-quart saucepan, melt butter on low. Add flour and cook 1 minute, stirring. With wire whisk, gradually whisk in milk. Cook on medium, stirring until sauce thickens and boils. Reduce heat; simmer, stirring 5 minutes. Remove from heat; stir in lemon peal and juice, a pinch of salt, and 1/8 teaspoon freshly ground black pepper. Keep warm. Makes 1 cup.
3. Meanwhile, half ham slices; in 12-inch skillet, coop on medium 5 minutes, turning once. remove; keep warm. To same skillet, add vinegar and 1 1/2 inches boiling water; keep at gentle simmer.
4. Break 1 egg into cup; holding cup at water's surface, slip in egg. Repeat with 3 more eggs; cook 3 to 5 minutes or until whites are set. With slotted spoon, transfer eggs to paper-towel-lined plate. Repeat with remaining eggs.
5. While eggs are cooking, toast muffin halves in over 10 minutes or until golden. Cook spinach as label directs.
6. To serve, top each muffin half with 1 piece ham, 1/8 spinach, 1 egg, and 2 tablespoons sauce.
Each serving: 435 calories, 32 grams protein, 35 grams carbohydrate, 19 grams total fat (3 grams saturated), 5 grams fiber, 470 mg cholesterol, 970 mg sodium.
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Serving Size: 1 Serving (457g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 498 | ||
Calories from Fat: 202 (41%) | ||
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Amt Per Serving | % DV | |
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Total Fat 22.4g | 30 % | |
Saturated Fat 7g | 35 % | |
Monounsaturated Fat 8g | ||
Polyunsanturated Fat 3.5g | ||
Cholesterol 855.5mg | 263 % | |
Sodium 1007.2mg | 35 % | |
Potassium 883.6mg | 23 % | |
Total Carbohydrate 40.7g | 12 % | |
Dietary Fiber 7.4g | 29 % | |
Sugars, other 33.3g | ||
Protein 38.8g | 55 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 498
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