HEALTHY RECIPE
MAY 2023
Egg and Canadian bacon breakfast sandwiches
Meaty pork, rich avocado, juicy tomato and those protein powerhouses in a shell — eggs — make this one substantial breakfast sandwich. Roll up the sandwich fillings in a tortilla for a breakfast wrap, or lose the Canadian bacon to make this vegetarian.
Ingredients:
1½ teaspoons canola oil
2 ounces (4 slices) uncooked Canadian bacon
4 light, whole wheat hamburger buns
3 large eggs
4 large egg whites
1 medium, thinly sliced, uncooked scallion
½ teaspoon salt
¼ teaspoon black pepper
½ medium halved, pitted and peeled California (Hass) avocado, cut into 8 slices
1 large plum tomato cut into 8 slices
Directions:
Step 1
Heat 1 teaspoon of oil in large, heavy, nonstick skillet over medium-high heat. Add bacon and cook, turning, until lightly browned, 1 ½ to 2 minutes. Place 1 slice of bacon on bottom of each bun. Keep warm.
Step 2
Remove skillet from heat; add remaining 1/2 teaspoon oil. Beat eggs, egg whites, scallion, salt, and pepper in medium bowl until blended; pour into skillet. Cook over medium heat until eggs begin to set, about 1 1/2 minutes, pushing egg mixture toward center of skillet to form large, soft curds; continue cooking until eggs are just set, about 3 minutes longer.
Step 3
Place one-fourth of eggs on top of each slice of bacon. Top with 2 avocado slices and 2 tomato slices; cover with tops of buns.
Nutrition
Serving size: 1 sandwich | Calories: 228 | Total fat: 10g | Saturated fat: 2g| Sodium: 690mg | Total carbohydrates: 21g | Fiber: 8g | Protein: 16g
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