Contributed By: vjv82
http://www.foodnetwork.com/recipes/ellie-krieger/healthy-breakfast-sandwich-recipe/index.html
Healthy Breakfast
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Total Preparation Time: 15 to 30 minutes
Ingredients: Egg & Cheese
Other
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Meal Type: Breakfast & Brunch
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
Preparation
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.
Cook's Notes
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
Nutrition Information
Calories: 330
;
Total Fat: 13g
;
Saturated Fat: 5g
;
Polyunsaturated Fat: 1g
;
Carbohydrates: 31g
;
Protein: 25g
;
Sodium: 920mg
;
Fiber: 5g