Microwave Egg Sandwich

  Sandwiches

If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories!

Microwave Egg Sandwich

Average Rating: 3.8

TOTAL TIME: Prep/Total Time: 15 min.
YIELD: 1 serving

Ingredients

  • 1 piece Canadian bacon
  • 1/4 cup egg substitute
  • 1 tablespoon salsa
  • 1 tablespoon shredded reduced-fat cheddar cheese
  • 1 whole wheat English muffin, split, toasted
  • 3 spinach leaves

Instructions

  • 1. Place Canadian bacon on bottom of a 6-oz. ramekin or custard cup coated with cooking spray. Pour egg substitute over top. Microwave, uncovered, on high for 30 seconds; stir. Microwave 15-30 seconds or until egg is almost set. Top with salsa; sprinkle with cheese. Microwave just until cheese is melted, about 10 seconds.
  • 2. Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.

Nutrition Facts

1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein.
Diabetic Exchanges:
2 starch, 2 lean meat.

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