Description
Lacto-ovo vegetarian, that is! You will be 2 out of 5 servings of vegetables down before lunch!
Ingredients
- FOR THE HOLLANDAISE:
- 1-½ teaspoon All-purpose Flour
- Salt And Pepper
- ¼ cups Skim Milk
- 1 Tablespoon Whisked Egg Yolk
- 1 Tablespoon Lemon Juice
- 2 teaspoons Water
- 2 Tablespoons Melted Butter
- FOR THE BENEDICT:
- 1 teaspoon Olive Oil
- 1 clove Garlic, Pressed And Minced
- 1 whole Shallot, Sliced Thin
- 2 cups Baby Spinach Leaves, Stemmed
- 10 whole Asparagus Spears, Lightly Steamed
- 2 whole Toasted English Muffins
- ½ cups Canned Artichoke Hearts, Drained
- 1 whole Red Tomato, Sliced
- 4 whole Eggs, Poached To Preferred Doneness
Preparation
For the hollandaise: (prepare sauce while eggs are poaching and vegetables are nearly done)
In a small saucepan, combine the flour, salt and pepper. Gradually stir in milk until smooth. Bring to a boil over medium heat; cook and stir for 1 minute or until thickened. Reduce heat to low, keep warm and stir occasionally.
In a double boiler over simmering (not boiling) water, constantly whisk the egg yolk, lemon juice and water until mixture begins to thicken and coats the back of a metal spoon. Reduce heat to low. Slowly drizzle in melted butter, whisking constantly. Whisk in milk mixture. Serve immediately.
For the Benedict:
In a large skillet, heat olive oil over medium heat. Add garlic and shallot and cook until softened, about 2 minutes. Stir in baby spinach leaves and saute until soft (but not overdone). Add in asparagus spears and saute until heated through.
Place English muffins open-faced on plates. Place 1/4 cup artichoke hearts, fresh tomato slices, and half of the cooked vegetable mixture onto each muffin. Place a poached egg onto each half and drizzle lightly with 2 tablespoons hollandaise sauce.
Serve immediately.
Nutrition info per 1 English muffin with vegetables, 2 eggs, and 2 tablespoons hollandaise: 326 calories, 14 g fat, 30 g protein, 24 g carbohydrates, 5.5 g fiber
