Try this breakfast sandwich for a quick on-the-go start to your day. It is easier than take out, and so much better for you. Compare this sandwich with the leading egg sandwich from a fast food restaurant at 300 calories, 12 g of fat, 5 g of saturated fat and 820 mg of sodium.
Preparation Time: 10 minutes
Cooking Time: 2 minutes
Makes: 1 serving
Ingredients
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Liquid egg substitute |
1/4 cup (50 mL)
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Light mozzarella cheese, shredded |
2 Tbsp (30 mL)
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Red pepper, finely diced |
2 Tbsp (30 mL)
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Sodium reduced deli ham, finely sliced (optional) |
1 Tbsp (15 mL)
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Crushed red pepper flakes |
1/2 tsp (2 mL)
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Pepper to taste |
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Italian seasoning (optional) |
1/4 tsp (1 mL)
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Whole grain English muffin, toasted |
1
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Directions
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Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly with canola oil spray.
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In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute.
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Place egg on the toasted English muffin and off you go!
© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007.
Nutrition Information per sandwich:
Calories: 220 kcal
Protein: 19 g
Fat: 4 g
Carbohydrate: 29 g
Fibre: 5 g
Sodium: 595 mg
Calcium: 345 mg
Iron: 3 mg
Last Update – September 29, 2017