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Microwave Egg Sandwich

If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
Microwave Egg Sandwich
Microwave Egg Sandwich Recipe photo by Taste of Home
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  • Total Time
    Prep/Total Time: 15 min.
  • Makes
    1 serving
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Ingredients

  • 1 piece Canadian bacon
  • 1/4 cup egg substitute
  • 1 tablespoon salsa
  • 1 tablespoon shredded reduced-fat cheddar cheese
  • 1 whole wheat English muffin, split, toasted
  • 3 spinach leaves

Directions

  • Place Canadian bacon on bottom of a 6-oz. ramekin or custard cup coated with cooking spray. Pour egg substitute over top. Microwave, uncovered, on high for 30 seconds; stir. Microwave 15-30 seconds or until egg is almost set. Top with salsa; sprinkle with cheese. Microwave just until cheese is melted, about 10 seconds.
  • Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.
Nutrition Facts
1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

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