1/4 cup non-fat mayonnaise-style dressing
2 tablespoons plain non-fat yogurt
1 1/2 teaspoons lemon juice
1/8 teaspoon Italian seasoning or fines herbes, crushed
Water
2 large eggs
6 spears (5 to 7 ounces) fresh asparagus or 1/2 package (10 ounces)
frozen asparagus spears, cooked and well drained
1 whole-wheat English muffin, split and toasted
In small bowl, stir together dressing,
yogurt, lemon juice and seasoning until well blended.
Set aside.
In saucepan or deep omelet pan or skillet,
bring 2 to 3 inches of water to boiling.
Reduce heat to keep water gently simmering.
Break cold eggs, one at a time, into custard
cup or saucer or break several into bowl.
Holding dish close to water’s surface,
slip eggs, one by one, into water.
Cook until whites are completely set and
yolks begin to thicken but are not hard, about 5 minutes.
With slotted spoon, lift out eggs.
Drain in spoon or on paper towels and
trim any rough edges, if desired.
Place 3 of the cooked asparagus spears
on each muffin half.
Top each with a poached egg and about
2 1/2 tablespoons of the reserved sauce.
Makes 2 servings.
Nutrition information per serving of 1/2
recipe using Italian seasoning: 185 calories, 6 gm total fat,
212 mg cholesterol, 482 mg sodium, 281 mg potassium, 22 gm carbohydrate,
11 gm protein and 10% or more of the RDI for vitamins A and C,
niacin, riboflavin, iron, phosphorus
Recipe and photograph provided courtesy
of the American Egg Board (AEB) and Egg Nutrition Center (ENC).
