This sandwich is a convenient, even leaner twist on a more traditional Canadian bacon and egg breakfast sandwich I love. Feel free to swap in Canadian bacon, extra-lean smoked ham, or even light salami—it’s delicious with any of them. If you time it just right, the cheese will melt between the hot muffin and the hot egg. If that’s too precise for you, you can wrap the sandwich in a paper towel and microwave it for 15 to 30 seconds on low power to melt the cheese completely. Just be careful not to overmicro-wave it, or the English muffin will become chewy.
Recipe information
Yield
makes 1 sandwich
Ingredients
Preparation
Microwave Instructions
Step 1
Lightly mist a 3 1/2 or 4-inch diameter ramekin or microwave-safe bowl with spray. Add the egg whites.
Step 2
Toast the English muffin in a toaster or under the broiler.
Step 3
Microwave the egg in 30-second intervals on low until it is no longer runny. Use a butter knife to loosen the egg “patty” from the ramekin. Assemble the sandwich by placing the bottom half of the English muffin, inside up, on a serving plate. Top it with the cheese, the egg, the turkey, and then the top half of the muffin. Serve immediately.
Oven Instructions
Step 4
Follow the directions above, but instead of microwaving the egg whites, preheat the oven to 400°F. Place the ramekin of egg whites in a small baking dish or pan. Fill the dish with enough water to come halfway up the ramekin. Bake the egg whites for 18 to 20 minutes, or until just set.
nutrition information
Step 5
Calories: 205
Step 6
Protein: 23g
Step 7
Carbohydrates: 26g
Step 8
Fat: 5g
Step 9
Saturated Fat: 2g
Step 10
Cholesterol: 22mg
Step 11
Fiber: 8g
Step 12
Sodium: 774mg
