How to make the perfect, healthy breakfast sandwich
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Guest post from Liz at The Not So Skinny Kitchen
I am not a breakfast person. It’s not that I don’t like breakfast foods because for the most part I do. The problem is that breakfast takes place in the morning, and I am most certainly NOT a morning person. My mornings are typically rushed as I much prefer to get every minute of sleep possible over fussing with my hair or makeup and spending time making breakfast. However, I have heard over and over again that breakfast is the most important meal of the day, and while I’m not sure I 100% agree, I do know that without breakfast my stomach is growling long before lunchtime. So what is a girl who hates mornings supposed to do?
Well, here’s a quick breakfast solution for you; I call it the Breakfast Sandwich. It is incredibly quick and easy to put together, and it’s also versatile so you can change up the ingredients to fit you tastes. Is it the most creative recipe ever? No, but it does meet all my criteria: tasty, filling, and fast.
First, you want to assemble all your ingredients. You’ll need cooking spray, liquid egg whites or the equivalent of one egg white, a sandwich thin, a slice of American cheese, and 1 ounce of Canadian bacon. You’ll also need a toaster or conventional oven, microwave, scale or measuring spoon, and a glass or plastic bowl. (You will want to make sure the bowl you use is roughly the same size as your sandwich thin because your egg is going to be shaped like the bowl when we’re done with this.)
Spray your bowl with cooking spray, then measure out one egg white. You could also use a whole egg, egg beaters, or whatever your egg preference might be. For the liquid egg whites I used, 46g = 3 tablespoons = 1 large egg. Place your bowl in the microwave and cook on 50% power for 2 minutes. This is perfect for my microwave – anything more or less is not right. I also have an old, low wattage microwave so you may have to play with the timing a bit. Start with 1 minute.
While your eggs are cooking, split your sandwich thin and toast on the lowest setting. You don’t want it to get too done because it will get cooked again – just enough to keep it from being soggy. You could also use an English muffin or mini bagel.
When your egg is done, it should look something like this. If it is still runny at all, you will want to cook it longer. Since you sprayed the bowl, the egg should slip right out onto your bread.
Arrange each half of your sandwich thin on the pan for your toaster oven (or on a small pan for your conventional oven). Top one half with egg and slice of cheese (any variety will work). Lay the Canadian bacon (ham, bacon, or sausage would also work) on the other half.
Cook on 350 in the oven for about 2 minutes, depending on your oven. You just want the meat to be heated through and the cheese slightly melted.
Once it’s done, it will look something like this. Then just close your sandwich and enjoy!
This version, using the ingredients I have listed, is only 220 calories, has 7g fat and 5g fiber. Compare that to McDonald’s Egg McMuffin which is 300 calories, 12g fat and only 2g fiber. You will save 80 calories and 5g fat and earn 3g extra fiber! This works out to be a difference of 3 WW POINTS (my version is 4 POINTS, McD is 7 POINTS!!). I promise you my sandwich is just as good and will be ready in less time that you would waste sitting in the drive thru!
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