Tuna and Eggs Benedict
Calories 336 (8% from fat)
Fat 3.3 gram
Saturated Fat .4 gram
Trans Fat 0 gram
Chol. 62 mg.
Sodium 601 mg.
Carb. 31 gram
Fiber 2 gram
Sugar 4.4 gram
Sugar Alcohol 0 gram
Protein 42 gram
Ingredients
fat free olive oil spray
2 (3 oz.) tuna steaks
2 slices (1.2 oz.) of Canadian bacon
3 oz. ready-to-eat fresh spinach
4 Tbsp. plain lowfat yogurt
1/4 tsp. hot sauce (More if you like it hotter.)
1 Tbsp. lemon juice
1 tsp. white vinegar
4 large egg whites
2 English muffins
2. Wipe out pan and coat with fat-free olive oil cooking spray again. Reduce heat to medium and cook the Canadian bacon for approximately 1 1/2 minutes per side. Remove from the pan, cut into small squares and set aside.
3. In the pan you just cooked the bacon, add the spinach and cook for 1 minute until wilted. Take it out of the pan and set aside.
4. Bring a small pot of water to a simmer. While you're waiting for it to heat up, mix the yogurt, hot sauce and lemon juice together in a bowl.
5. Once water is simmering, add the vinegar and then pour the egg whites in it. They should poach for 5 - 6 minutes. While eggs are poaching, toast the muffins.
6. Place muffins face up on 2 plates. On one muffin layer half the spinach, bacon, tuna, poached eggs and top with yogurt sauce. Repeat with the remaining ingredients on second plate.
Yield: 2 Servings
