Thursday, January 20, 2011

New Year, Healthier You

This week's cookbook is The South Beach Diet: Quick & Easy Cookbook by Arthur Agatson, M.D.

Egg, Bacon, and Tomato "Sandwiches"

(Makes 4 servings)

Oven-baked tomatoes, smoky Canadian bacon, and a touch of mustard make an outstanding breadless, low-fat twist on eggs Benedict. A little vinegar is the simple secret to a perfect poached egg.

2 medium tomatoes, each cut into 4 slices
2 teaspoons Dijon mustard
1 tablespoon chopped fresh tarragon (optional)
4 (1-ounce) slices Canadian bacon
1 tablespoon white vinegar
4 large eggs
Salt and freshly ground black pepper

1. Heat oven to 400 degrees F

2. Season tomato slices with salt and pepper; place 4 of them in a single layer in a nonreactive baking dish, spread with mustard, and sprinkle with tarragon, if using.

3. Cook bacon in a large skillet over medium heat until lightly browned, about 2 minutes per side. Lay 1 bacon slice over each mustard-spread tomato slice. Transfer to the oven and bake until tomatoes begin to bubble, about 10 minutes.

4. Fill a straight-sided skillet or wide saucepan with 2 inches of water. Add vinegar and bring to a gentle simmer. Crack each egg into a separate cup or bowl. Carefully slide each egg into the just-simmering water. Cook until desired doneness, about 3 minutes for soft-centered; remove with a slotted spoon, placing 1 egg atop each bacon slice. Top with remaining tomato slices and serve.

Per Serving: 140 calories, 7g fat, 2g saturated fat, 13g protein, 7g carbohydrate, 0g dietary fiber, 580mg sodium

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