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Cooked by: Chef / Ethnicity: US cuisine / Last Modified: 3/24/2004 / Base: Egg / Course: snack / Difficulty: Intermediate / Preparation Time: 30-60 Minutes / Number of Servings: 4 |
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Directions: Preheat the oven to 350 degrees F. Wrap the ham slices in aluminum foil, place in the oven, and heat for 10 minutes. In a small saucepan, heat the chicken broth until it just starts to simmer.
Meanwhile, melt 2 Tablespoons of the margarine in another small heavy saucepan over moderate heat. Add the flour and cook, stirring constantly, for 2 minutes. Whisk in the hot chicken broth and the lemon juice; bring to a simmer and cook, stirring, for 2 minutes or until the sauce has thickened. Stir in 1/8 teaspoon of the pepper.
In a small bowl, beat together the egg, egg whites, skim milk and the pinch of black pepper. Melt the remaining Tablespoon of margarine in a heavy 10-inch skillet over low heat, add the egg mixture, and cook, stirring often, for 4 to 5 minutes or until the eggs are set.
While the eggs are cooking, toast the muffins, then place a slice of ham on top of each half. Place 1/4 of the scrambled eggs on top of each slice of ham, spoon the sauce over all, and sprinkle with the parsley.
Comments: Nutritional information per serving: calories - 236, protein - 13 g, total fat - 12 mg, saturated fat - 2 g, carbohydrates - 18 g, cholesterol - 67 mg, fiber - 0, added sugar - 0, sodium - 449 mg.
* This only has a quarter of the cholesterol of standard Eggs Benedict. You can reduce the sodium by 200 mg. if you substitute chicken or turkey for the ham.
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