Healthy Southwestern Eggs Benedict

With Southwestern Eggs Benedict you can indulge in a delicious breakfast without adding inches to your waist. A toasted whole wheat English muffin is topped with refried black beans, egg white patties (instead of poached eggs), a mock hollandaise sauce made out of greek yogurt, and avocado slices.

This breakfast is full of whole grains, protein, and omega-3 fatty acids. It’s low-calorie and healthy. There are only 360 calories  and 27 grams of protein per serving and that’s for 2 English muffin halves. If I’m going to have a piece of fruit as a mid-morning snack, I’m quite satisfied with 1 half which is only about 180 calories.

Adding a little southwestern flair to breakfast helps add variety to the one meal of the day that is most likely to get a little boring. But it is so important to start the day off on the right foot with a meal that will provide fuel for the whole day.

If you are in a breakfast rut, check out these other egg-based breakfast recipes: Roasted Tomato, Feta, and Spinach Omelet,  Make Ahead Breakfast Quiches with Spinach and Feta , and Poached Eggs with Quinoa, Roasted Beets and Sweet Potatoes.

Healthy Southwestern Eggs Benedict

• 1/4 cup plain low-fat greek yogurt
• 1/2 tablespoon orange juice
• 1 teaspoon lemon juice
• pinch of cayenne pepper
• 1/2 cup nonfat refried black beans
• 1 jalapeno, minced
• 1/4 teaspoon cumin
• 8 egg whites
• 2 whole wheat English muffins, split and toasted
• 1/2 avocado, pitted, peeled, and thinly sliced
• sea salt and freshly ground pepper, to taste
• Olive oil cooking spray

1. In a small bowl mix together yogurt, orange juice, lemon juice, and cayenne pepper.
2. Combine refried black beans, cumin and jalapeno in a microwave safe bowl and heat until very warm.
3. Heat a nonstick skillet over medium heat. Liberally spray a 3 to 3 1/2 inch biscuit cutter with cooking spray and also the pan. Place biscuit cutter on skillet and pour 2 egg whites inside of it. Once eggs whites begin to set, carefully lift biscuit cutter up so that egg whites retain their shape. Using a spatula, flip egg white patty over and then immediately remove from heat.
4. Repeat to make 3 more egg white patties. Season egg whites with salt and pepper.
5. Spread 1/4 of black bean mixture on each English muffin half, top with egg whites and avocado.
6. Drizzle with yogurt sauce and serve.

Yield: 2 servings