Poached Eggs Florentine
Prep: 25 minutes • Cook: 5 minutes • Serves: 4
2/3 cup fat-free milk
1-1/2 teaspoons all-purpose flour
1/4 cup shredded reduced fat Cheddar cheese
1/2 teaspoon kosher salt
1 pinch dry mustard
1 pinch white pepper
1 teaspoon extra virgin olive oil
4 cups packed baby spinach leaves
1 tablespoon distilled white vinegar
4 large eggs
2 whole wheat English muffins, toasted
3 small tomatoes, sliced
1 teaspoon chopped fresh parsley leaves for garnish
1. In small bowl, whisk together 2 tablespoons milk and flour. In small saucepan, heat remaining milk over medium-high heat 3 minutes or just until simmering. Slowly pour in milk-flour mixture while whisking constantly. Cook 2 minutes, whisking constantly. Reduce heat to low and gradually whisk in cheese until completely melted. Remove from heat and stir in 1/8 teaspoon salt, mustard and white pepper; keep warm.
2. Heat oil in large skillet over medium-high heat. Add spinach and cook 2 minutes or until wilted, stirring frequently. Stir in 1/8 teaspoon salt; keep warm.
3. To large skillet with 2-inch-high sides, add water to fill halfway, remaining 1/4 teaspoon salt and vinegar, and bring to a boil. Carefully crack eggs, 1 at a time, into small cup. Slowly slide eggs into water while immersing cup slightly in water. Cover tightly with lid and remove from heat. Let stand 3 to 4 minutes, or until egg white is cooked through and yolk is slightly soft.
4. Place 1 muffin half on 4 individual serving plates and top each with 2 tomato slices and 1/4 of the spinach. With slotted spoon, remove eggs from skillet and place 1 egg over spinach on each muffin half. Top eggs with sauce and serve with additional tomato slices garnished with parsley.
Approximate nutritional values per serving: 208 Calories, 9g Fat (38% of total calories) 3g Saturated Fat (13% of total calories), 218mg Cholesterol, 419mg Sodium, 20g Carbohydrates, 3g Fiber, 14g Protein
Dietary Exchanges: 1 Starch; 2 Protein; 2 Fat