Southwestern Egg Sandwich

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Southwestern Egg Sandwich

Yield: 1 serving
Source: "The Complete Diabetes Prevention Plan"

1 Tbsp canned chopped green chilies
1/4 cup fat-free egg substitute
1 slice turkey bacon, cooked
1 slice (3/4 ounce) reduced-fat Monterey Jack or cheddar cheese
1 whole-wheat or oat-bran English muffin, toasted
1 Tbsp salsa (optional)


Coat a medium-sized nonstick skillet with
cooking spray and preheat over medium heat.

Stir in chilies into the egg substitute, then pour the
mixture into the skillet. Cook without stirring for a
minute or two, until the eggs are set around the edges.

Use a spatula to life the edges of the eggs and allow the
uncooked egg to flow underneath the cooked portion. Cook
for another minute, until the eggs are almost set.

Fold the eggs in half, then fold in half again
(so it will fit on the English muffin).

Break the bacon slice in half, lay it over the eggs, and then top
with the cheese slice. Reduce the heat to low, cover and cook for
another 30 seconds, until the cheese begins to melt. Place the
egg, bacon, and cheese on the bottom half of the English muffin.

Top with the salsa if desired, cover with
the top half of the muffin, and serve hot.

Nutritional Information Per Serving (per serving):
Calories: 249, Carbohydrate: 28 g, Cholesterol: 21 mg,
Fat: 5.2 g, Saturated Fat: 2 g, Fiber: 4.6 g,
Protein: 22 g, Sodium: 842 mg, Calcium: 384 mg

Diabetic Exchanges: 2-1/2 Lean Meat, 2 Starch