Breakfast Sandwich
YIELD: 1 Serving
1 slice (1/2 ounce) Canadian bacon (at least 97% lean)
1/4 cup plus 2 tablespoons fat-free egg substitute
1 slice (3/4 ounce) nonfat or reduced-fat Cheddar cheese
1 whole-wheat or oat bran English Muffin
1. Coat a medium-sized skillet with nonstick cooking spray and preheat over medium-high heat. Add the Canadian bacon and cook for about 1 minute on each side or until nicely browned. Remove the bacon from the skillet and set aside to keep warm.
2. Respray the skillet and reduce the heat under the skillet to medium. Pour in the egg substitute and cook without stirring for a minute or two, or until the eggs are set around the edges. Use a spatula to life the edges of the eggs and allow the uncooked egg to flow underneath the cooked portion. Cook for another minute or until the eggs are almost set.
3. Using a spatula, fold the eggs in half, then fold in half again (so it will fit on the bread). Place the Canadian bacon on top of the eggs, and top with the cheese. Reduce the heat to low, cover and cook for another minute or until the cheese begins to melt.
4. Transfer the eggs, bacon and cheese to the lower half of the English muffin, cover with the top half and serve hot.
Nutritional Facts (per serving)
CALORIES: 224 CARBOHYDRATES: 29 g CHOLESTEROL: 6 mg
FAT: 1.8 g FIBER: 4.4 g PROTEIN: 23 g SODIUM: 841 mg
CALCIUM: 395 mg GI RATING: Moderate