Hands-on time: 15 minutes
Total time: 22 minutes
- Olive oil cooking spray
- 1/2 oz extra-lean, uncured, cooked ham, finely diced
- 4 large eggs
- 1 tbsp organic unsalted butter
- 1 tbsp brown rice flour
- 3/4 cup 1% milk
- 1/2 oz low-fat Monterey Jack cheese, grated
- 1/4 tsp each sea salt and fresh ground black pepper
- 2 cups baby spinach leaves
- 2 whole-grain English muffins, split and toasted
- 1 tbsp chopped fresh tarragon
- Preheat oven to 375°F. Bring a kettle or saucepan of water to a boil.
- Mist 4 4-oz ramekins with cooking spray. Place ramekins into a 9 x 9-inch baking pan and fill with enough boiling water to reach halfway up sides of ramekins. (Alternatively, fill pan with very hot tap water.) Divide ham among ramekins and crack an egg into each. Transfer pan to oven and bake until eggs are just set, 7 to 10 minutes; do not over-bake. Remove from oven and let ramekins rest in pan to cool slightly.
- Meanwhile, in a medium saucepan, melt butter on medium. Add flour and cook for 30 to 45 seconds, whisking constantly. Gradually add milk, whisking constantly until thickened, about 2 minutes. Remove from heat and add cheese, stirring until completely melted. Stir in salt and pepper; set aside.
- In a large sauté pan on medium-high heat, add 2 tsp water and spinach and sauté, stirring occasionally, until wilted, 45 to 60 seconds. Drain.
- Top each muffin half with spinach, dividing evenly. Run a knife around the inside edge of each ramekin to loosen eggs. Using a spoon, remove egg-ham mixture from ramekins and place over top of spinach, dividing evenly. Stir tarragon into cheese mixture and pour over top of egg-ham mixture, dividing evenly. Serve warm.
Nutrients per serving (1 egg, 1/8 oz ham, 1/2 muffin, 1/4 cup cheese sauce): Calories: 215, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 20 g, Fiber: 3 g, Sugars: 5 g, Protein: 13 g, Sodium: 443 mg, Cholesterol: 226 mg
Nutritional Bonus: Traditional eggs Benedict with hollandaise may not be the poster child for healthy fare, but our clean take on the breakfast classic has you covered. Baby spinach is an excellent source of antioxidants and vitamin C, while low-fat Monterey Jack contributes a mere 4 ounce of fat per serving and fresh tarragon adds a kick of low-sodium, low-cal flavor.