Healthy Breakfast Sandwich (Ellie Krieger) |
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Prep Time: 15 Minutes Cook Time: 30 Minutes |
Ready In: 45 Minutes Servings: 4 |
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Ingredients:
nonstick cooking spray |
4 eggs and 4 egg whites |
1/4 cup minced chives |
1/4 cup minced parsley |
4 whole-wheat english muffins |
4 1/2 -inch round slices canadian bacon |
1 large beefsteak tomato, sliced into 1/2-inch thick slices |
Directions:
1. Crack eggs and egg whites into a bowl and whisk. Add chives and parsley and stir to incorporate. Spray a large nonstick skillet with cooking spray. Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a bacon slice, then tomato, then top with other muffin half.
2. Per Serving
3. Calories 330; Total Fat 13 g; (Sat Fat 5 g, Mono Fat 3 g, Poly Fat 1 g) ; Protein 25 g; Carb 31 g; Fiber 5 g; Cholesterol 245 mg; Sodium 920 mg
4. Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Vitamin K, Calcium, Manganese, Phosphorus, Selenium
5. Good source of: Vitamin B6, Folate, Copper, Iodine, Iron, Magnesium, Potassium, Zinc
6. Tags: Healthy, Diabetic, High Fiber, Dairy-Free
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