Egg Sandwich
Per ServingEgg Sandwich |
||
|---|---|---|
| Makes: 1 | ||
| Calories | 245 | |
| Fat | 7 | g |
| Saturated Fat | 2.5 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 29 | g |
| Fiber | 5 | g |
| Sugars | 7 | g |
| Cholesterol | 195 | mg |
| Sodium | 535 | mg |
| Potassium | 340 | mg |
| Protein | 17 | g |
| Phosphorus | 355 | mg |
| Choices: Starch 2, Medium-Fat Meat 1 | ||
- Makes: 1
- Preparation Time: 5 minutes
- Cooking Time: 3 minutes
Ingredients
| 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 | med. | slices tomato |
Directions
- 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.
- 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.
- 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.
