5:2 diet recipe: 200 calorie Eggs 'Benefit' with Mustard Sauce

Published Friday, Jan 16 2015, 18:20 GMT  |  By  |  Add comment
Always fancied the 5:2 diet but worried that your appetite might get in the way?

Well, take a look at this amazing recipe for Eggs 'Benefit' which looks amazing and comes in at just under 200 calories.


© Andrew Hayes-Watkins

5:2 Good Food Kitchen Kate Harrison book cover

© Andrew Hayes-Watkins

Kate Harrison's new book, The 5:2 Good Food Kitchen, is full of recipes which will get you through your 'fasting' days - including this little beauty which is one of our favourites from the book. And one of hers, apparently.

'My favourite brunch dish is eggs Florentine, a vegetarian variation on eggs Benedict,' she writes.

'It's a toasted English muffin, topped with wilted spinach, two poached eggs and LOADS of sunshine yellow hollandaise sauce.

'But hollandaise is fiddly to make at home and very heavy on the butter. So, I thought I'd invent a version for your "fast" days using simple mustard cream. I call it eggs 'Benefit', because eggs are great for keeping you full during the day and have numerous nutritional benefits.'


  • 1tsp Dijon mustard
  • 2tbsp half-fat crème fraîche
  • Fresh herb leaves, such as chives, parsley or dill, plus extra to garnish
  • Pinch of sugar (optional)
  • 50g fresh or defrosted frozen spinach (alternatively, use 20g smoked salmon
  • or 20g slice of ham)
  • 1 squeeze of lemon juice, if using spinach
  • 1 thin slice of sourdough bread, weighing 15g
  • 1 medium egg
  • Splash of vinegar
  • Pinch of salt and pepper


1 Make the sauce by heating the crème fraîche and mustard gently in a small saucepan for two minutes.

2 Use scissors to snip the herbs directly into the saucepan, reserving a few leaves for garnish. Season to taste. If it's too sharp for you, add a pinch of sugar or sweetener.

3 For the 'Benefit' layer, microwave or pan cook the spinach with a little water and a squeeze of lemon juice until wilted. Season with pepper then drain through a sieve. When cool enough to handle, carefully squeeze out as much of the water as possible and set aside.

4 Toast the sourdough bread lightly under the grill, or by using a toaster.

5 For the egg(s), bring a medium saucepan of water to the boil with a splash of vinegar. Break your egg onto a small plate. Create a whirlpool in the water with a fork or whisk and, with your other hand, slip the egg into the middle of the saucepan as gently as possible.

6 Turn off the heat and set a timer for 3 mins. After that time, check that the egg white has set before removing from the saucepan using a slotted spoon. Place gently onto a plate lined with kitchen paper to absorb the excess cooking water.

7 Set the toast on a plate, lay the spinach, ham or salmon on top, then add the egg(s) and finally the sauce. Season, and garnish with the reserved herbs.

Prep Time

5 minutes

Cook Time

7 minutes

Nutrition Information

Serves one

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