**Also as a little tip - since I try to buy as little deli meat as possible, what I usually do is have a roasted ham for dinner (or roasted turkey breast) and slice up the leftovers and use them for these breakfast sandwiches. It is healthier and a lot cheaper too! :) The ham ends up tasting like a really delicious version of Canadian bacon! YUM!
The Lighter Egg Muffin
Yields 12 sandwiches
12 Whole Grain English Muffins (100% whole wheat)
12 eggs (you may use just eggs whites)
salt, to taste (if desired)
12 thin slices ham or turkey
12 slices low-fat or reduced-fat cheese of your choice, cut into quarters (or use shredded cheese) (optional)
Spray a muffin tin generously with pan spray. Crack 1 egg into each spot. You may omit the egg yolks if desired. If you decide to keep the egg yolks, break each yolk with a fork before baking. Sprinkle each egg lightly with salt if desired. Bake in a 350 degrees F oven for about 15-20 minutes or until eggs are completely set. Remove eggs from pans using a spoon and let cool on a plate.
Toast the English muffins (either in a toaster or in the oven that you are baking the eggs in). Place 1/4 slice of cheese on the bottom muffin for each sandwich (you may omit the cheese completely if desired). Top with a slice of ham or turkey. Add 1/4 slice of cheese followed by an egg then two 1/4's of cheese. Close sandwich. Wrap in plastic wrap then aluminum foil & freeze.
When ready to serve, remove all wrapping & place on a paper plate. Microwave for about a minute or so or until sandwich is heated through. Enjoy!
Want An Extra Boost of Nutrition?
- Add some wilted spinach
- Add sliced tomatoes
- Sprinkle some flax or chia seeds on each sandwich
- Add sauteed peppers and onions
Nutrition Facts For 1 Sandwich (with whole egg and cheese):
Calories: 362 Carbs: 28g Fat: 18g Protein: 22g
Nutrition Facts for 1 Sandwich (egg whites and no cheese):
Calories: 173 Carbs: 27g Fat: 2g Protein: 13g
I'm going to try this. It's also great if you are having brunch for a crowd of people. They can tell you what they want to add to their sandwich. Also, very healthy.
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