This fantastic version of the popular breakfast sandwich is actually good-for-you and kids love it! I’ve used one of the newer Thomas’ Hearty Grains English Muffins, which has 5 grams of fiber. I’ve swapped regular eggs for just whites and added some tomatoes and onions to it, before cooking. Finally, a layer of lean ham or turkey ham and reduced-fat cheese. If you want to make this completely vegetarian, leave out the meat. The skinny for 1 hearty and delicious breakfast treat, 237 calories, only 3.5 grams of fat and 6 Weight Watchers POINTS PLUS. One Egg McMuffin has 300 calories and 12 grams of fat. Don’t be surprised if you end up making this several times a week!
Prep Time: 8 minutes
Cook Time: 3 minutes
Ingredients
2 egg whites (¼ cup)
¼ cup chopped tomatoes, drained
2 tablespoons chopped onion
1 Thomas’ Hearty Grains Honey Wheat English Muffin, toasted or your favorite English Muffin
2 teaspoons reduced sugar preserves or jam (see shopping tip) use your favorite flavor
1 thin slice ham or turkey ham about ½ ounce
½ ounce (½ slice) reduced-fat Jarlsberg, Swiss, Havarti, or mozzarella cheese
Instructions
1. Pour 2 egg whites into a custard cup or small bowl to create a round shape. Add the tomatoes and onions. Cover the top of the dish with a microwave-safe plate and place in microwave for 2-2½ minutes until cook through.
2. In the meantime, toast the English muffin and spread the inside of both pieces with preserves.
3. Carefully remove the cooked eggs by running a spoon over the bottom of the eggs to lift out of the custard cup. Place on top of the bottom half of the English muffin over the preserves. Top with ham and then cheese. Place the remaining piece of English muffin on top. Heat in microwave about 30-40 seconds until cheese is melted.
4. Serve at once.
Makes 1 sandwich
Food Fact
The Egg McMuffin was McDonald’s first breakfast sandwich. It was introduced in 1972. It’s the best selling breakfast sandwich. It was invented by a man named Herb Peterson. The regular McMuffin is made of a griddle-fried egg, Canadian bacon, American cheese, all sandwiched between a toasted and buttered English muffin.
Healthy Benefits
Thomas’ Hearty Grains Honey Wheat English Muffins have 5 grams of fiber. That’s more than twice the fiber than their original muffin.
Shopping Tip
You’ll find this new type of English muffin in most supermarkets. I used Thomas’ but many of the major companies are now making a similar high fiber one.
I like Trader Joe’s Reduced-Sugar Preserves. Smuckers and Knotts also make tasty ones. Use your favorite flavor.
Custard cups are so versatile. Not only perfect to cook eggs in, they also come in handy when using different ingredients while cooking and baking. They’re dishwasher and microwave safe. You can find them at Bed Bath and Beyond, Target, cookware stores or in many supermarkets in the cookware section.
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 6
SKINNY FACTS: for 1 sandwich
237 calories, 3.5g fat, 20g protein, 36g carbs, 6g fiber, 400mg sodium, 8g sugar
FAT FACTS: for 1 McDonald’s Egg McMuffin
300 calories, 12g fat, 18g protein, 30g carbs, 2g fiber, 820mg sodium, 3g sugar
Recipe courtesy of www.skinnykitchen.com
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