Healthy Breakfast Sandwich

Show: Healthy Appetite with Ellie Krieger Episode: Up and Down

Rated: 4 stars out of 5Rate itRead users' reviews (16)

RECIPE
COMMENTS & REVIEWS(16)

Cook Time:
30 min
Level:
Easy
Yield:
4 servings, (1 serving equals 1 sandwich)

Times:

Prep: 15 min
Inactive Prep: --
Cook: 30 min
Total:: 45 min

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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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Comments & Reviews

recipe Healthy Breakfast Sandwich
Ashley Lexington, KY 02-05-2010
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Fresh AM Pick Me Up
Rated: 5 stars out of 5

I loved it. It was very simple. I added warm spinach on top of the tomato, because I have a ton, and I enjoy it. All in all... it was cheap & delicious. It gave me the energy I needed to get through the morning! I will make this often when I need a change from my normal oatmeal.Read more
recipe Healthy Breakfast Sandwich
DIANE Lake Stevens, WA 01-25-2010
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Cheese?
Rated: 4 stars out of 5

I have not yet tried the sandwich. It looks great. BUT, the picture of the sandwich shows that there is a slice of cheese on... it, but no where in the recipe does it have cheese listed. I hope it does have the cheese. Looks yummy and I will try it. Read more
recipe Healthy Breakfast Sandwich
mia fairmont, WV 10-14-2009
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Excellent!!
Rated: 5 stars out of 5

This is a very filling and healthy breakfast sandwich. Not to mention tastey!!
recipe Healthy Breakfast Sandwich
M. Gvl, FL 04-04-2009
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High sodium makes this a poor choice for "healthy" eating
Rated: 2 stars out of 5

Wow, this recipe not only is time-consuming (who has 30 minutes to prepare breakfast these days?) but with a sodium content... of 900 mg, this packs almost half your recommended sodium intake for the whole day into one little food item! Removing the Canadian bacon and cheese, both high in sodium, definitely improves its potential, however, although it's not as tasty. Read more
recipe Healthy Breakfast Sandwich
Lori Miami, FL 04-03-2009
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High in fat
Rated: 1 stars out of 5

I think that 13 grams of fat is very high for a dish that is supposed to be healthy eating.
recipe Healthy Breakfast Sandwich
Nancy Portland, OR 03-31-2009
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Awesome Quick Breakfast!
Rated: 5 stars out of 5

I have made this recipe several times now. My husband needs something quick and easy for breakfast in the morning. This... sandwich is a complete meal. I put each sandwich, minus the tomato slice, in a zip lock bag & keep them in the fridge. He takes one out and heats it in the microwave, and boom, he's got breakfast in a hurry. It's even portable! I've tried a number of variations--first I always increase the recipe to use all 6 muffins in the package, they last all week that way. I've started baking the egg mixture in an 11x7 baking dish, then cut out muffin sized rounds with my biggest biscuit cutter. This is faster than the recipe's method, and you get just 6 rounds from this size pan! The scraps of egg mixeutre, I mash with a fork & stir in a little mayo, and voila, egg salad! I tried chopping the greens in the food processor, then whirling in the eggs...but the chives got chopped too finely. When I baked that mixture, the chives all floated to the top and the egg round looked green! Not so appetizing. Now I just chop them by hand, much better. Also, I have made turkey sausage patties and used them instead of the Canadian bacon, very tasty. This recipe has become my best quick breakfast, I will continue to try different variations. Thank you Ellie Krigger!Read more