Here’s a tasty fork-and-knife version of a breakfast sandwich that you will find with many more calories at a fast-food place. You will use only half of the English muffin, so save the other half for tomorrow’s breakfast or whirl it in a blender and freeze to use as bread crumbs in another recipe.
MAKES 1 SERVING
- ½ whole-wheat English muffin
- 1 slice reduced-fat (2% milk) Swiss cheese, torn into pieces to fit the muffin
- Olive oil in a pump sprayer
- ½ cup seasoned liquid egg substitute
- 1½ teaspoons finely chopped scallion (green part only)
Meanwhile, spray a small nonstick skillet with the oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the egg mixture is set, about 1½ minutes total. Using the spatula, fold the edges of the egg mixture into the center to make a rough-shaped “patty” about 3 inches across.
Transfer the egg patty to the muffin and sprinkle with the scallion. Serve hot.
(1 serving) 166 calories, 21 g protein, 17 g carbohydrates, 2 g fat, 2 g fiber, 8 mg cholesterol, 419 mg sodium, 370 mg potassium. Food groups: 1 whole grain, 2 ounces meat, 1 dairy.
NOTE: If you want to reduce sodium, use unseasoned egg whites; this will reduce the sodium by about 70 mg.
Bacon Breakfast Sandwich: Omit the Swiss cheese. Cook 1 slice reduced-sodium bacon according to the package directions in the skillet or in a microwave oven. Transfer to a chopping board and coarsely chop the bacon. Add to the skillet with the egg substitute.
(1 serving) 203 calories, 20 g protein, 16 g carbohydrates, 7 g fat, 2 g fiber, 16 mg cholesterol, 506 mg sodium, 426 mg potassium. Food groups: 1 whole grain, 3 ounces meat, 1 fat.
Tagged: diabetes recipes