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Fiesta Eggs Benedict (diabetes-friendly)

By Laura Cipullo & Lisa Mikus

Fiesta Eggs Benedict (diabetes-friendly)


Fiesta Eggs Benedict

from page 80 of Everyday Diabetes Meals: Cooking for One or Two by Laura Cipullo & Lisa Mikus


Jalapeños are trending — put the spotlight on your breakfast with this spicy recipe!


Food processor

1 tsp  olive oil    5 mL

12 cup    thinly sliced onion    125 mL     

12 cup finely chopped bell pepper (any color)  125 mL     

2     whole wheat English muffins, split in half     2

1     can (412 oz/127 mL) mild green chiles, with juice  1

12  small jalapeño pepper, seeded and coarsely chopped 12

1 tbsp   chopped fresh cilantro      15 mL

14 tsp  dried chives       1 mL

14 tsp  garlic powder       1 mL

14 tsp  onion powder       1 mL

14 tsp  dried dillweed       1 mL

14 tsp  freshly ground black pepper       1 mL

1 tbsp   plain 2% Greek yogurt       15 mL

1 tbsp   mayonnaise       15 mL

1 tsp     freshly squeezed lemon juice 5 mL

1 tbsp  apple cider vinegar              15 mL

4          large eggs                                  4

14 cup  shredded pepper Jack cheese       60 mL

12        avocado, sliced                         12

1. In a large skillet, heat oil over medium-high heat. Add onion and bell pepper; cook, stirring, for 2 minutes.

2. Push vegetables to one side of skillet. Toast cut sides of two English muffin halves on other side of skillet for about 2 minutes, until evenly browned. Set aside. Repeat with second pair of English muffin halves. Reduce heat to medium-low and cover to keep warm.

3. In food processor, combine green chiles, jalapeño, cilantro, chives, garlic powder, onion powder, dill, pepper, yogurt, mayonnaise and lemon juice; process until mixture reaches a smooth consistency.

4. In a large saucepan, bring 4 inches (10 cm) of water and vinegar to a boil over high heat. Crack 1 egg into a small bowl, being careful not to break the yolk. Reduce heat to a gentle simmer. Use a spoon to create a gentle whirlpool in the boiling water and slowly tip the egg into the water. Repeat with each remaining egg. When all the eggs are in the water, poach for 3 minutes or until cooked as desired. Use a slotted spoon to transfer eggs to a plate.

5. Arrange onion and bell pepper evenly on top of English muffin halves. Place a poached egg on top of each English muffin half. Sprinkle with cheese. Top with avocado slices and divide sauce evenly on top of each muffin half.


Makes 2 servings


If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe and save half for leftovers.

Always wear kitchen gloves when handling jalapeños and avoid touching your skin and eyes.

A ripe avocado yields slightly when squeezed. To pit the avocado, sink the blade of a chef’s knife into the side of the pit, then twist it out.



Health Bite

Jalapeños contain capsaicin, which may help alleviate the pain associated with diabetic neuropathy.