Wednesday, November 9, 2011

300 Calorie Breakfast Sandwich

Cooking as much as I do, I occasionally eat food that I consider not great for my waistline. So to offset the indulgent meals, I try to eat something that is healthy and low calorie.  This sandwich is actually the creation of my husband who has eaten it every morning for almost 3 years.  It has helped him not only lose weight, but keep it off for those 3 years.  I gave this sandwich a spicy spin with the addition of some jalapenos since I love spicy food.  Anyone can make this breakfast sandwich even on the busiest morning because it only takes 5 minutes from stove to table.  It's a great way to start the day because it's full of lean protein that fills you up until lunch.  So you may feel like you are indulging when you eat this sandwich, but you can feel good about this one.

Ingredients:                                   Calorie Count:
2 slices of whole wheat bread                                             100 calories
2 slices of lean ham                                                            60 calories
1 slice of low fat cheese                                                      45 calories
1 large egg                                                                         72 calories
1 tsp of light mayo                                                              15 calories
sliced jar jalapenos                                                             10 calories
                                                            Total                    302 calories

Note:  I recommend Nature’s Own 100% Whole Wheat at 50 calories a slice.  It's a great bread with no high fructose corn syrup in it and it's got 4 grams of protein per slice as well.  I have no affiliation with this bread company... I'm just a fan. 

Heat a griddle with some cooking spray.  Then add your lean ham and cook it until it gets browned.  This is a great way to have the bacon flavor without all the fat and calories.

While the ham is browning add your egg and break the yolk Flip the egg to cook the other side and top with your slice of cheese and allow to melt.

Finally add your jalapenos to the griddle and heat up a little.

Toast your bread in the toaster. Then smear a little light mayo on each slice of toasted bread.
First place your browned ham.

 Next add your egg and cheese.  You can also add some pepper here.  I would not recommend adding salt because you will get enough salt from the ham and the cheese.

 Finally add your jalapenos.  Now this is a totally optional step if you want to spice it up.

 Now it's time to dig in and enjoy.  This Breakfast Sandwich is super easy, but it's super delicious too.  So indulge away (sometimes) and use this sandwich as your safety net.

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