Diabetes Forecast

Makeover Favorite: Breakfast Muffin

By Robyn Webb, MS, LN ,

Original McDonald's Egg McMuffin
Calories 300
Fat 12 g (Sat. Fat 5 g)
Sodium 820 mg

What You Save:
Calories 55
Fat 5 g
Sodium 285 g

Sure, a hot breakfast sandwich may be as close as your nearest drive-through, but such convenience comes loaded with extra fat and sodium. It takes less than 10 minutes to make your own. Treat yourself to fast, healthful food at home! Here are the nutritious swaps I made to the fast-food version:

More Fiber: I replaced a white English muffin with a whole wheat version and added two tomato slices to make the sandwich more substantial.

Less Fat: Butter-flavored cooking spray replaces butter in cooking the egg, and there's no need for butter on the English muffin. A small amount of shredded, reduced-fat sharp cheddar cheese adds just enough melty goodness.

Egg Sandwich

1 serving
Preparation time: 5 minutes
Cooking time: 3 minutes

1 whole wheat English muffin
Butter-flavored cooking spray
1 large egg
1/2 oz. lower-sodium ham
1 Tbsp. shredded, reduced-fat sharp cheddar cheese (such as Cabot 50% Reduced Fat Sharp Cheddar)
2 medium slices tomato

1. Toast the English muffin. While the muffin is toasting, spray a large skillet and, if desired, the inside of an egg ring with the cooking spray. The egg ring will help you create a circular cooked egg.
2. Crack the egg into a small bowl. Carefully slide the egg into the skillet or the ring, if using. Cook the egg, covered, for about 3 minutes or until the yolk and white are firm.
3. Sprinkle the bottom half of the toasted English muffin with the cheese. Top with the egg and ham. Add the tomato slices, and top with the remaining English muffin half.

Nutrition Facts: Calories 245 (Calories from Fat 65), Total Fat 7 g (Saturated Fat 2.5 g, Trans Fat 0 g), Cholesterol 195 mg, Sodium 535 mg, Potassium 340 mg, Total Carbohydrate 29 g (Dietary Fiber 5 g, Sugars 7 g), Protein 17 g, Phosphorus 355 mg
Exchanges: Starch 2, Medium-Fat Meat 1



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