Healthy Breakfast Sandwich

  • Preparation Time15 mins
  • Cooking Time30 mins
  • Serves4
  • DifficultyEasy
Nonstick cooking spray
4 eggs and 4 egg whites
20g minced chives
20g minced parsley
4 whole-wheat English muffins
4 1 1/4cm-thick round slices back bacon
1 large tomato, sliced into 1 1/4 cm-thick slices
1) Crack eggs and egg whites into a bowl and whisk. Add chives and parsley and stir to incorporate.

2) Spray a large nonstick frying-pan with cooking spray. Ladle a quarter of the egg mixture into frying-pan and cook, omelette style, until eggs are cooked through, about one to two minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm.

3) Meanwhile in a separate frying pan, heat Canadian bacon until warm, about one to two minutes per side. Toast English muffins. Fold omelette to fit English muffin, then place omelet on one muffin half. Top with a bacon slice, then tomato, then top with other muffin half.

Per Serving
Calories 330; Total Fat 13 g; (Sat Fat 5 g, Mono Fat 3 g, Poly Fat 1 g) ; Protein 25 g; Carb 31 g; Fiber 5 g; Cholesterol 245 mg; Sodium 920 mg
Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Vitamin K, Calcium, Manganese, Phosphorus, Selenium
Good source of: Vitamin B6, Folate, Copper, Iodine, Iron, Magnesium, Potassium, Zinc
Tags: Healthy, Diabetic, High Fiber, Dairy-Free

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