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Categories:
eggs whole wheat English bacon lemon low-fat yogurt dry mustard salt cayenne pepper parsley white vinegar non-fat butter
Viewed: 95 - Published at: 4 years agoIngredients
- 2 eggs
- 1 light multi-grain whole wheat English muffin
- 2 slices Canadian bacon (if you're being really good you can substitute 1/2 cup spinach leaves or asparagus) or 2 slices lean ham (if you're being really good you can substitute 1/2 cup spinach leaves or asparagus)
- 1/4 cup lemon low fat yogurt
- 1/2 teaspoon dry mustard
- 1 pinch salt
- 1 pinch cayenne pepper
- fresh parsley (to garnish)
- 1 tablespoon white vinegar
- 1/2 g non-fat butter-flavored cooking spray
Method
- In a skillet over medium heat, lightly brown Canadian bacon or ham in cooking spray (about three minutes each side); remove from skillet and keep warm.
- Meanwhile, combine lemon yogurt, dry mustard, salt and cayenne in a small saucepan and whisk gently on low heat until warm and smooth (alternatively you can microwave them in a small dish.).
- Fill a large skillet with 2 inches of water and 1 tablespoon vinegar. Bring water to a boil and reduce heat to a low temperature where the water is still consistently boiling but very low; crack one egg into a small dish and gently pour it into the skillet, doing the same for each additional egg, one by one. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
- In the meantime, toast the english muffin (if a family member is not watching his or her weight you may want to butter his or her muffin);place a toasted muffin half on each plate with a piece of ham on top.
- When the timer rings,carefully remove eggs from the water with a slotted spoon, letting the excess water drain away; place on top of ham; drizzle sauce over the top; garnish with parsley and serve immediately.
