Clean Eggs Benedict

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2 tablespoon(s) whole-wheat flour

1 cup(s) skim milk

3/4 cup(s) low-fat sharp cheddar cheese

1/4 teaspoon(s) sea salt

1/2 teaspoon(s) fresh ground black pepper divided

2 teaspoon(s) extra-virgin olive oil

6 cup(s) fresh baby spinach

3 cup(s) portobello mushroom chopped

olive oil cooking spray

10 egg whites

4 whole-grain English muffins split and toasted

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