Wow, a BLT for breakfast! This filling and satisfying egg sandwich is so good you will never believe you are eating something better for you than a sausage and egg biscuit. But with 1/2 the calories, carbs, and sodium, only 1/3 the fat, and a load more fiber than a sausage and egg biscuit, you definitely are. Short on time? Wrap it up to go and avoid the line at the local fast-food drive-through.
Makes 1 serving
Ingredients
1 light Multigrain Thomas’ English muffin (or 2 slices light wheat bread)
2 slices center cut bacon
1 large egg, beaten (or substitute 1/4 cup liquid egg substitute)
2 mounded teaspoons light mayonnaise
2 leaves of lettuce
2 thin slices tomato
Instructions
1.Spray a small skillet with nonstick cooking spray and place over medium heat.
2.Place bacon on a paper towel and microwave according to instructions on the package (usually about 2 minutes), or until desired crispiness.
3.While bacon is cooking, place English muffin halves in toaster. Pour the beaten egg into the preheated skillet and use a spatula to push the cooked portion to the center and allow uncooked egg to flow to the edges. As egg continues to cook, move to the center of the pan and shape to fit the size of the bread. When the just firm enough, flip and briefly cook second side. Remove from heat.
4.Spread mayonnaise evenly over each half of toasted muffin. Place a lettuce leaf on one muffin half. Add one slice tomato, then egg, bacon slices, then remaining tomato and lettuce. Top with second muffin half.
Perfect Pairing…………………………………………………………………………….
Pair your BLT with an 8-ounce glass of fortified light orange juice and this tasty meal will give you over 100% of the daily value of vitamin C and 70 % of the calcium along with a whopping 9 grams of fiber.
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Nutrition Information Per Serving:
Calories 260 : Carbohydrate 26g (Sugars 2g) : Total Fat 12g (Sat Fat 4g): Protein 17g : Fiber 9g : Cholesterol 230mg : Sodium 570mg
Food Exchanges: 1 Starch, 11/2 Medium Fat Meat, 1/2 Vegetable, 1 Fat : Carbohydrate Choices 1
Weight Watcher Plus Point Comparison: 7 | Smart Points: 8
