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
1 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.
2 Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.
This recipe was tested in a 1,100-watt microwave.
If you're looking for a grab-and-go sandwich, this is high in protein, low in fat and fills you up. Plus, it's only about 200 calories!
Total Time Prep/Total Time: 15 min.
Makes 1 serving
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.