1/4 cup (50 mL) liquid egg substitute
2 tbsp (25 mL) light mozzarella cheese, shredded
2 tbsp (25 mL) red pepper, finely diced
1 tbsp (15 ml) sodium reduced deli ham, finely sliced
Pepper to taste
¼ tsp (1mL) Italian seasoning (optional)
1 whole grain English muffin, toasted
Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly with canola oil spray.
In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute.
Place egg on the toasted English muffin and off you go!
Calories: 247
Protein: 19 g
Fat: 7 g
Saturated fat: 3 g
Dietary cholesterol: 15 mg
Carbohydrate: 29 g
Dietary fibre: 4 g
Sodium: 710 mg
Potassium: 413 mg