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Breakfast bagel melt

Preparation time: 10 minutes

Ingredients

1/4 cup liquid egg substitute
2 tablespoons skim milk
2 dashes salt
1 dash black pepper
Cooking spray
1/2 whole wheat bagel (1 1/2 ounces)
1 ounce Canadian bacon
1 tablespoon thick and chunky salsa (optional)
3/4-ounce slice fat-free American cheese

In a small bowl, whisk together egg substitute, milk, salt, and pepper; set aside. Coat a small nonstick skillet with cooking spray and warm over medium-low heat. Add egg mixture and scramble, stirring frequently, until the egg is firm. Meanwhile, lightly toast bagel half. Top with Canadian bacon, scrambled egg, salsa, and cheese. Warm in a toaster oven, or in a full-size oven 5 inches from the heating element, until the cheese is melted. Serve right away.

Yield: 1 melt
Serving Size: 1 melt

Nutritional Information

Per Serving:
  Calories: 252
  Carbohydrate: 31 gg
  Protein: 23 g
  Fat: 4 g
  Saturated fat: 1 g
  Sodium: 1,320 mg
  Fiber: 4 g
  Exchanges per serving: 2 starch, 2 1/2 very lean meat
  Carbohydrate choices: 2

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