Courtesy of Elaine Magee

If you
love ordering Eggs Benedict at restaurants but would like to make a healthier
version at home—you are in luck! Here’s a vegetable version of Eggs Benedict?
Don’t worry; we’re still using the poached egg. We’re just going to top it with
some vegetables instead of ham or bacon and we’re whipping up a light
Hollandaise sauce to drizzle over the top. The sauce keeps for several days
covered in the refrigerator, just warm it up on the LOW setting in the microwave
and serve!

Traditional Eggs Benedict contains around 450 calories, 30 grams fat and 15
grams saturated fat per serving.

Makes enough Hollandaise Sauce for about 6-8 servings.

Hollandaise Sauce

2 egg yolks, higher omega-3 if available

1/4 teaspoon salt

1/8 teaspoon pepper

2 tablespoons lemon juice

2 tablespoons orange juice

3 tablespoons whipped butter (or margarine with 8 grams fat per tablespoon)

2 tablespoons white flour

3/4 cup fat free half and half (or low fat milk), add more milk if a thinner
consistency is desired

For each serving of Venicia Benedict (to make 2 servings, double the
amounts)

1 multigrain or whole wheat English muffin split into two halves

1 large egg, higher omega-3 if available (or 2 egg whites, beaten together
with a teaspoon of water)

2/3 cups sliced mushrooms

1/3 cup frozen chopped spinach

Directions

1. For sauce, combine egg yolks, salt, pepper, lemon and orange juice in the
   food processor or blender, pulsing for about 5 seconds. In a nonstick small
   saucepan, over medium heat, melt 3 tablespoons of whipped butter and whisk in 2
   tablespoons each of the fat free half and half and the flour. Whisk in the
   remaining fat free half and half or lowfat milk, a little at a time. Whisk in
   the egg yolk mixture and continue to cook on medium heat, stirring constantly,
   until the sauce is nicely thickened. Set sauce aside until needed.
2. Start toasting the English muffin halves and start poaching your egg(s). If
   you want to make a mini “egg white” omelet instead, heat a small nonstick
   saucepan over medium heat. Coat the bottom and one-inch up the sides with canola
   cooking spray. Pour in the egg white mixture (2 egg whites beaten with a
   teaspoon of water). When looking fairly firm on top, flip over gently with a
   spatula to lightly brown the other side.
3. Meanwhile, coat a nonstick frying pan with canola cooking spray and heat
   over medium-high heat. Add the mushroom slices and sauté, adding a tablespoon or
   two of water or vegetable broth if needed, until lightly browned. Stir in the
   frozen chopped spinach and continue to cook, stirring often, until the spinach
   is hot but still bright green. Turn off heat.
4. To assemble each Venicia Benedict, place the toasted English muffin on the
   plate and place the poached egg (or egg white mini omelet) in the center of the
   two halves. Top with some of the spinach/mushroom mixture, and then drizzle
   about 1/8 cup of the Hollandaise sauce over this. Garnish with some fresh herbs
   and/or a sprinkling of freshly ground black pepper or nutmeg.

Per serving: (per Venicia Benedict) 267 calories, 16 g protein, 28 g carbohydrate, 11 g fat, 4.3 g saturated fat, 4 g monounsaturated fat, 1.7 g polyunsaturated fat, 300 mg cholesterol, 7 g fiber, 534 mg sodium. Calories from fat: 35 percent.