Egg 'N Muffin
Dec 6, 2006 12:33:03 GMT -8
Post by jjg on Dec 6, 2006 12:33:03 GMT -8
Egg 'N Muffin
This spicy egg and muffin sandwich is great for breakfast, lunch, or a snack any time. For crunch, you can also add a little
chopped celery to the egg substitute before cooking.
1/2 cup frozen mixed pepper and onion stir-fry
1/3 cup liquid egg substitute
Pinch dry mustard
Pinch black pepper
1 Tbsp catsup
1 whole-wheat or oat bran English muffin, split in half
2 Tbsp reduced-fat shredded Cheddar cheese
In a medium nonstick skillet coated with nonstick spray, cook the pepper and onion mixture over medium-high heat until the onion is tender, 2 or 3 minutes.
Lower the heat to medium. Add the egg substitute and mustard and cook, stirring occasionally, until the egg is cooked through, about 2 minutes. Remove from heat and stir in catsup.
Spread the mixture evenly on open, untoasted English muffin halves. Sprinkle with cheese. Toast in toaster oven or under broiler until cheese is just melted and muffins are warmed.
Makes 2 Servings (1 muffin half each).
Per Serving: 123 Cal; 2 gm Fat (1 gm Sat Fat); 17 gm Carb; 5 mg Chol; 333 mg Sodium; 2 gm Dietary Fiber; 5 gm Sugars; 10 gm Protein.
Dietary Exchanges: 1 Starch; 1 Very Lean Meat.
This spicy egg and muffin sandwich is great for breakfast, lunch, or a snack any time. For crunch, you can also add a little
chopped celery to the egg substitute before cooking.
1/2 cup frozen mixed pepper and onion stir-fry
1/3 cup liquid egg substitute
Pinch dry mustard
Pinch black pepper
1 Tbsp catsup
1 whole-wheat or oat bran English muffin, split in half
2 Tbsp reduced-fat shredded Cheddar cheese
In a medium nonstick skillet coated with nonstick spray, cook the pepper and onion mixture over medium-high heat until the onion is tender, 2 or 3 minutes.
Lower the heat to medium. Add the egg substitute and mustard and cook, stirring occasionally, until the egg is cooked through, about 2 minutes. Remove from heat and stir in catsup.
Spread the mixture evenly on open, untoasted English muffin halves. Sprinkle with cheese. Toast in toaster oven or under broiler until cheese is just melted and muffins are warmed.
Makes 2 Servings (1 muffin half each).
Per Serving: 123 Cal; 2 gm Fat (1 gm Sat Fat); 17 gm Carb; 5 mg Chol; 333 mg Sodium; 2 gm Dietary Fiber; 5 gm Sugars; 10 gm Protein.
Dietary Exchanges: 1 Starch; 1 Very Lean Meat.