Directions:
- Place flour in a heavy saucepan over medium heat; gradually add milk, stirring with a whisk until blended.
- Cook for about 6 to 8 minutes or until thickened.
- Remove from heat, add cheese, salt, and 1/4 teaspoon pepper; stirring until melted.
- Heat olive oil in a large nonstick skillet over medium heat.
- Add and saute spinach, mushrooms and remaining 1/4 teaspoon of pepper until spinach is wilted and mushrooms are tender, about 5 minutes.
- In a separate skillet coated with cooking spray, scramble egg whites over medium heat for 3 to 5 minutes over medium heat for 3 to 5 minutes.
- Top English muffin halves evenly with scrambled egg whites and spinach/mushroom mixture, then drizzle with cheese sauce.
- Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 363.24 Kcal (1521 kJ) | ||
| Calories from fat | 91.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.18g | 16% | |
|---|---|---|---|
| Cholesterol | 23.86mg | 8% | |
| Sodium | 688.85mg | 29% | |
| Potassium | 834.3mg | 18% | |
| Total Carbs | 43.21g | 14% | |
| Sugars | 6.46g | 26% | |
| Dietary Fiber | 3.53g | 14% | |
| Protein | 25.36g | 51% | |
| Vitamin C | 13.2mg | 22% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 3.5mg | 19% | |
| Calcium | 460.5mg | 46% | |
| Amount Per 100 g | |||
| Calories | 99.16 Kcal (415 kJ) | ||
| Calories from fat | 25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.78g | 16% | |
|---|---|---|---|
| Cholesterol | 6.51mg | 8% | |
| Sodium | 188.05mg | 29% | |
| Potassium | 227.76mg | 18% | |
| Total Carbs | 11.79g | 14% | |
| Sugars | 1.76g | 26% | |
| Dietary Fiber | 0.96g | 14% | |
| Protein | 6.92g | 51% | |
| Vitamin C | 3.6mg | 22% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 1mg | 19% | |
| Calcium | 125.7mg | 46% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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