Summer California Breakfast Sandwich
Olive oil spray (propellant free)
2 large egg whites (preferably cage free)
1 (1 ounce) slice turkey bacon (preferably natural and nitrate free), cut in half crosswise
1 spelt or sprouted grain or gluten free English muffin (preferably natural)
1/4 medium avocado, cut into 3 slices
1 large (or 3 small) very thin tomato slices
Place a medium nonstick frying pan over medium high heat. When the pan is hot, remove from heat just long enough to lightly mist with spray. Off to one side, add the egg whites to the pan. As the egg begins to set slightly, use a silicone spatula to shape it into a rough 4 inch circle.
Lay the bacon strips side by side next to the egg so they do not touch. Allow the egg to set completely on the bottom, then flip and continue cooking until the egg is set throughout. Remove egg from the pan and cover on a plate to keep warm. Continue cooking the bacon until desired crispness is reached, about 1–2 minutes per side.
Meanwhile, separate the halves of the English muffin and toast them.
Place the bottom half of the English muffin on a plate. Add the avocado, the egg, the tomato, and then the bacon strips side by side. Cover the sandwich with the English muffin top. Enjoy immediately.
Makes 1 serving.
1 starch, 1 nonstarchy vegetable,
1 lean protein, 1 fat
Per serving: 190 calories, 8 g fat, 1 g saturated fat, 0 g trans fat, 10 mg cholesterol, 430 mg sodium, 350 mg potassium, 20 g carbohydrate, 3 g fiber, 2 g sugars, 14 g protein, 15 mg phosphorus
I use spelt English muffins because they are the leanest and lightest of the whole grain options I’ve found. Be sure to read the nutrition labels of all options you’re considering. Don’t be “tricked” when reading labels, especially when it comes to gluten free English muffins. Most English muffin packages list a whole muffin as one serving, but I’ve noticed a few gluten free ones that are higher in calories and list a 1/2 muffin as a serving—who eats just half of an English muffin?!
If you want the eggs to be a perfect circle, use a 4 inch diameter cookie cutter. Be sure to spray the inside of the cookie cutter with olive oil spray so the egg doesn’t stick.
Recipe compliments of Devin Alexander from “You Can Have It!” copyright 2018, American Diabetes Association.