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F.I.S.T. STYLE EGSS BENEDICT
Breakfast today in the F.I.S.T. household.
Total Time: 12 Minutes
Servings 1
2 eggs
2 light slices of whole wheat bread
2 slices Canadian bacon
Diced tomatoes
¼ cup lemon fat free yogurt
½ teaspoon dry mustard
1 pinch salt substitute
1 pinch cayenne pepper
1 tablespoon dry white vinegar
½ g non-fat butter-flavored cooking spray
Directions:
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
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 bread.Place a toasted bread on plate with a piece of ham on top.
When done,carefully remove eggs from the water with a slotted spoon, letting the excess water drain away; place on top of ham; pour sauce over the top; garnish with diced tomatoes and serve immediately.
Nutritional Info
Calories 394
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 226 mg
Sodium 877 mg
Total Carbohydrate 42 g
Dietary Fiber 2.3 g
Sugars 9 g
Protein 34 g
Breakfast today in the F.I.S.T. household.
Total Time: 12 Minutes
Servings 1
2 eggs
2 light slices of whole wheat bread
2 slices Canadian bacon
Diced tomatoes
¼ cup lemon fat free yogurt
½ teaspoon dry mustard
1 pinch salt substitute
1 pinch cayenne pepper
1 tablespoon dry white vinegar
½ g non-fat butter-flavored cooking spray
Directions:
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
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 bread.Place a toasted bread on plate with a piece of ham on top.
When done,carefully remove eggs from the water with a slotted spoon, letting the excess water drain away; place on top of ham; pour sauce over the top; garnish with diced tomatoes and serve immediately.
Nutritional Info
Calories 394
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 226 mg
Sodium 877 mg
Total Carbohydrate 42 g
Dietary Fiber 2.3 g
Sugars 9 g
Protein 34 g