Photo: Healthy Breakfast Sandwich Recipe
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
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.
Per Serving
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
Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Vitamin K, Calcium, Manganese, Phosphorus, Selenium
Good source of: Vitamin B6, Folate, Copper, Iodine, Iron, Magnesium, Potassium, Zinc
Tags: Healthy, Diabetic, High Fiber, Dairy-Free
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By tesiaw
on July 29, 2012
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I think the sodium is high because of the ham. You could probably lower that by getting low sodium ham, or using mushrooms and omit the meat all together.
By bahlergrace
indianapolis, IN
on February 01, 2012
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I think that if you wanted to make this a bit healthier, you could substitute the english muffin for a whole wheat tortilla, use just 1 egg, and add in 1/4 cup minced chives with the beefsteak tomato and some lemon juice. add a sprinkle of low fat cheese to the eggs, too!
By cupcake absolute
Near Yorktown,VA.
on August 29, 2011
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Sodium is too high.May be the whole wheat used.I in good conciousness cannot eat this knowing there is over 900 mgs. of Sodium.This is not healthy for anyone with the salt.May be "better",not a good,sound choice for one meal/snack of the entire Day.Why 1 Star,which I seldom give...
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