1 ounce lean, low sodium ham or lean Canadian bacon
2 egg whites
1 slice low- or reduced-fat Cheddar cheese
Salt and pepper to taste
Instructions
Coat an egg ring with olive oil cooking spray.
Toast the muffin halves until they're lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm.
Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done.
Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.
If you don't have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray.
Makes 1 serving
Per serving- 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium
Serving
Suggestions
1 sandwich
Originally Submitted
2/12/2010
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