Articles & Recipes

Fiesta Eggs Benedict (diabetes-friendly)

September 14, 2018

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

Ingredients Makes 2 servings

1 tsp olive oil 5 mL
1⁄2 cup thinly sliced onion 125 mL
1⁄2 cup finely chopped bell pepper (any color) 125 mL
2 whole wheat English muffins, split in half 2
1 can (41⁄2 oz/127 mL) mild green chiles, with juice 1
1⁄2 small jalapeño pepper, seeded and coarsely chopped 1⁄2
1 tbsp chopped fresh cilantro 15 mL
1⁄4 tsp dried chives 1 mL
1⁄4 tsp garlic powder 1 mL
1⁄4 tsp onion powder 1 mL
1⁄4 tsp dried dillweed 1 mL
1⁄4 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
1⁄4 cup shredded pepper Jack cheese 60 mL
1⁄2 avocado, sliced 1⁄2


  • Food processor
  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.
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.


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