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From Contributor Karen Danielson, RN:
"Hi Bess. This is so good that I just had to share
it with you. It's not fat-free but the fat content is minimal compared to
the classic version of Eggs Benedict.
The snow is swirling and I'm huddled up here in my office thinking thoughts of spring
and maybe a hot bowl of chili to sustain me.
I have 2 presentations coming up in the next two weeks. On Feb. 18 I'm doing a cooking
presentation at the local hospital. The presentation is featuring heart-healthy
cooking & how to accomplish the heart-healthy goal and still have a palatable finished
product. The second presentation will be in conjunction with the hospital
again, but this time for the community. A physician, an Internist, will speak
on the cardiovascular system and what causes clogged arteries, etc. I will
follow him with a presentation on how to adapt your diet into a more heart-healthy
Always something to do! Best, Karen"
Eggs Benedict Arnold
non-stick cooking spray
Simmer gently and while milk is simmering, make the cornstarch
slurry with the cornstarch and water, in separate bowl. Stir slurry until smooth
and no lumps remain. Slowly stir slurry into milk and stir constantly until mixture
is bubbly and thickened. Allow to cook, on low heat, for about 2 minutes until thickened
to your liking. It should be thickened to the consistency of pancake batter. If
not thick enough, mix up a little more slurry (equal parts of water to cornstarch)
and add to sauce and cook until the desired thickness. Taste and adjust seasonings.
DO NOT put tasting spoon back into sauce. The saliva on the tasting spoon will cause
your sauce to break down. Throw tasting spoon in sink and get clean one!!
1 tsp. Canola oil
1 C deli chipped ham—sliced 1/4" thick
Tony Chachere's Creole Seasoning, generous sprinkle
1/8 tsp. Goya Adobo Seasoning with Cumin
2 C Ultra Skim milk
1 tsp. prepared mustard
2 T cornstarch
2 T water
1 T fresh chopped chives*
1 T grated cheddar cheese
black pepper, to taste
4 poached eggs
2 English muffins, split in half, then toasted
Spray non-stick skillet with non-stick cooking spray; add the Canola oil to the
pan and bring up to heat. Slice deli chipped ham into 1/4" slice and add to skillet.
Season with next two ingredients and allow to sauté until ham starts to brown and caramelization begins on bottom of skillet. Add the 2 cups of milk to skillet, all
at once, scraping up browned bits that have formed on bottom of pan. Add the mustard
and mix in well.
Poach the eggs and place them on top of the toasted English
muffin halves. Spoon sauce over eggs and muffins and serve.
NOTE : If you don't have fresh chopped chives, use dried chives or
It's more for a color presentation rather than a necessary taste component.
Yield: 2 servings