Don't rate this one as if it were the original version with 30 grams of fat but I do think you'll like it! I LOVE eggs benedict so played around with six different light versions to come up with the best!
slices Canadian bacon (if you're being really good you can substitute 1/2 cup spinach leaves or asparagus) or 2 slices lean ham (if you're being really good you can substitute 1/2 cup spinach leaves or asparagus)
In a skillet over medium heat, lightly brown Canadian bacon or ham in cooking spray (about three minutes each side); remove from skillet and keep warm.
Meanwhile, combine lemon yogurt, dry mustard, salt and cayenne in a small saucepan and whisk gently on low heat until warm and smooth (alternatively you can microwave them in a small dish.).
Fill a large skillet with 2 inches of water and 1 tablespoon vinegar. Bring water to a boil and reduce heat to a low temperature where the water is still consistently boiling but very low; crack one egg into a small dish and gently pour it into the skillet, doing the same for each additional egg, one by one. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
In the meantime, toast the english muffin (if a family member is not watching his or her weight you may want to butter his or her muffin);place a toasted muffin half on each plate with a piece of ham on top.
When the timer rings,carefully remove eggs from the water with a slotted spoon, letting the excess water drain away; place on top of ham; drizzle sauce over the top; garnish with parsley and serve immediately.