- 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.
Nutrition Facts Per Serving:
Calories: 252, Carbohydrates: 31 g, 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.
*This recipe may not be suitable for people who need to limit their sodium intake.
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.