Eggs Benedict

By Jeanette Terry

We kept everything you love about this breakfast favorite and made it healthier, with less fat and salt and more fiber.

Eggs Benedict
  • 3 tablespoons light sour cream

  • 2 teaspoons fat-free milk

  • 1 teaspoon Dijon-style mustard

  • 2 eggs

  • 1 whole wheat English muffin, split

  • 2 ounces thinly sliced reduced-sodium cooked ham

  • 2 tomato slices

  • Snipped fresh chives (optional)

  1. In a small bowl, combine sour cream, milk, and mustard; set aside. Lightly grease a medium skillet. Half-fill the skillet with water. Bring water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break one of the eggs into a small dish. Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible. Repeat with the remaining egg, allowing each egg an equal amount of space.

  2. Simmer, uncovered, for 3 to 5 minutes or until egg whites are completely set and yolks begin to thicken but are not hard.

  3. Meanwhile, place muffin halves, cut sides up, on a baking sheet. Broil 3 to 4 inches from the heat for 1 to 2 minutes or until toasted. Top muffin halves with ham and tomato slices. Broil about 1 minute more or until toppings are heated through.

  4. To serve, use a slotted spoon to remove eggs from skillet; place eggs on top of tomato slices. Spoon sauce over eggs and, if desired, sprinkle with chives.

Nutritional Facts

Fat total(gm)
Saturated fat(gm)
Monosaturated fat(gm)
Polyunsaturated fat(gm)
Dietary Fiber total(gm)

breakfast eggs

17 replies

MauiSunrise 2015-04-17 12:11:01 -0500 Report

I respectfully disagree with Grandmama16. I'm a big believer in the Zone diet lifestyle which promotes insulin balance. That balance is created with a balance between fats, carbs, and proteins. This recipe is fairly well balanced. Carbs are only 15g (17 less 2 of fiber). Fat is already a little high at 8g/half (I assume you will cook both muffin halves, 2 eggs, etc.) Proteins are balanced pretty well, as well. The Zone meal strives for the following balance per meal: Fats @ 16% or Male-12g/Female-9g; Carbs @ 47% M-36g/F-27g; Proteins @ 37% M-28g/F-21g. As you can see, from the above recipe, if you do both halves of the Benedict, the numbers fall reasonably close to this balance for either a male or female. (both halves) Fats-16g / Carbs-30 / Pro-30g. Balanced insulin is the goal. This recipe hits that balance.

Spalover 2015-01-11 16:39:41 -0600 Report

Sour cream, milk and mustard are set aside in a bowl…not even going to heat it up????

{sorry, my comment posted like 5/6 times. At least I was able to erase most if not delete them}

TopazDee 2014-02-08 14:47:18 -0600 Report

going to try this, TIP- for poaching eggs place egg in shell into boiling water for 30 seconds just to set outer edge of the white then crack into pan of boiling water to finish poaching * DO NOT USE SAME WATER*

Grandmama16 2013-09-19 20:32:05 -0500 Report

Sounds very good but I don't understand using fat free or light anything since it doesn't affect carbs. 3 tablespoons and 2 teaspoons? Light sour cream is gross. I know eggs Benedict calls for poached egg but I'd just fry it as well as the ham in non stick pan with a touch of butter for flavor…do everything else and don't use English muffin. That drives the carbs up, much as I'd love it.

smallasch 2013-05-29 09:39:10 -0500 Report

I wonder if you could substitute the sour cream with Greek yogurt to make it even healthier. I will have to try this.