Directions:
- Split English muffins.
- Spray the cut sides lightly with cooking spray.
- Heat a large skillet over med high heat and brown cut sides of muffins; set aside.
- In another pan, sauté onion and green pepper in olive oil until soft.
- Mix eggs, milk, and salt and pepper in a mixing bowl.
- Heat the large skillet again and spray with cooking spray (nonstick works best).
- Pour 1/6th pf egg mixture into pan, and with a heat proof rubber spatula, roughly form the omelet into a circle about the same size as the muffin. Repeat for six omelets.
- Using the thickest half of the muffin, layer ingredients in this order: Cheese, pepper/onion mixture, ham, egg, then top with other half of muffin.
- Wrap in a double layer of Saran Wrap and freeze.
- To reheat, unwrap sandwich and wrap in paper towel. Microwave for 1 or 2 minutes until heated through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 262.71 Kcal (1100 kJ) | ||
| Calories from fat | 96.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.7g | 16% | |
|---|---|---|---|
| Cholesterol | 178.48mg | 59% | |
| Sodium | 528.41mg | 22% | |
| Potassium | 276.84mg | 6% | |
| Total Carbs | 28.75g | 10% | |
| Sugars | 2.52g | 10% | |
| Dietary Fiber | 3.31g | 13% | |
| Protein | 14.5g | 29% | |
| Vitamin C | 16.7mg | 28% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 9.5mg | 53% | |
| Calcium | 138.3mg | 14% | |
| Amount Per 100 g | |||
| Calories | 163.26 Kcal (684 kJ) | ||
| Calories from fat | 59.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.65g | 16% | |
|---|---|---|---|
| Cholesterol | 110.92mg | 59% | |
| Sodium | 328.39mg | 22% | |
| Potassium | 172.05mg | 6% | |
| Total Carbs | 17.87g | 10% | |
| Sugars | 1.57g | 10% | |
| Dietary Fiber | 2.06g | 13% | |
| Protein | 9.01g | 29% | |
| Vitamin C | 10.4mg | 28% | |
| Vitamin A | 0.2mg | 13% | |
| Iron | 5.9mg | 53% | |
| Calcium | 85.9mg | 14% | |
* 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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