Low Cal Egg and Cheese Breakfast Sandwich

The Healthy Egg Mc Muffin

Ingredients:

• 1/4 cup egg beaters
• 1 Tbs Simply Smart Milk
  
• 2/3 cup Veggies (Onions, peppers, spinach etc)
• Butter Pam
• 1/4 tsp Light Adobo
• 1 oz reduced fat cheese
• 1 Better Start English Muffin
• 1/4 tsp Turmeric

Directions:

1. Sautee veggies with Adobo and Turmeric seasonings in small frying pan covered with Pam
2. In small cereal bowl mix together Egg Beaters and Milk
3. Once veggies are tender add them to your eggs and mix thoroughly
   
4. Rinse pan and return to heat
   
5. Once dry (either by heat or with paper towel) spray with Pam and add egg mixture cooking it like a omelet
6. Toast English Muffin
7. Once eggs are done to your liking plate English Muffin and make a sandwich with cheese on bottom and your egg omelet on top and enjoy!

Nutritional Information 2000 cal diet:
Cals 251 (13%), Fat 5g (8%), Sat Fat 2 (10%), Sodium 678mg (3%), Carbs 34g (11%), Fiber 6g (25%), Protien 19g (30%)

Commentary:
The first time I made this I was so surprised at how good it tasted! I used to HATE the idea of egg beaters. The first time I cooked with them (8 years ago) they left a weird film on my pan and tasted gross. I dont know what they did to their recipe, whoever changed it should get a hi five. Mixed with the right seasonings and veggies it tastes just like real eggs without all the fat, calories and cholesterol of real eggs. This sandwich is a perfect meal to get your day going while providing you with more then 1/4th of all the vitamins and minerals you need for the day and lets not forget it is way filling! If you wanted to bump up the protein add a slice of turkey bacon or your favorite deli meat. I hope you guys enjoy!

Workout Queen's Bacon, Egg and Cheese

I'm all about low cal, low fat food, but I still like to grub...so for breakfast, I sometimes dream about eating a bacon, egg and cheese...and STILL can, even when it's low cal.

Ingredients:

• 3 egg whites
• Pam olive oil cooking spray
• one slice of American cheese (or any you prefer)
• 5 slices of turkey bacon (or however many you'd like)
• one tortilla, medium size

Directions:

1. spray your pan with Pam until it's just lightly covered
2. break three eggs, leaving only the egg whites in the pan

3. allow the egg whites to cook until they no longer stick to the pan
4. Flip the egg whites to allow them to cook on the opposite side
5. put pieces of cheese on the egg whites as it cooks

6. check the eggs for a cooked consistency, then fold the eggs over to make a half-moon shape

7. add 3 strips turkey bacon to the pan, while egg whites continue to cook
8. as soon as cheese starts dripping out, the eggs should be done.
9. take eggs off the heat
10. add the remaining strips of turkey bacon

11. cook turkey bacon until they are brownish around the edges, or until your liking
12. put egg whites in tortilla, add turkey bacon strips, wrap it up and ENJOY!

I usually have this breakfast on the weekend before I work out. It is easily digestable, and is REALLY low in calories, as well as fat. You can go to the supermarket and check out the nutrition facts on the turkey bacon, but usually it's about 60 calories for 5 slices. After I eat this I feel full and ready to go workout. It has a good balance of nutrients, and there is no guilt for having all that food at once. I even ate a banana before cooking. So, make those gluttens eating REAL bacon, egg and cheese's feel guilty when you're munchin' on the same but saving on all that FAT!! Enjoy!