Photography: Becky Luigart-Stayner; Styling: Jan Gautro
Recipe from Cooking Light

This sandwich packs protein from egg and soy ham, calcium from cheese, and fiber and B vitamins from the whole-grain muffin. If you can't find soy ham, use Canadian bacon or ham.

Ingredients

  • Cooking spray
  • 8 (1/2-ounce) slices soy ham (such as Lightlife) or Canadian bacon
  • 4 large eggs
  • 4 whole-grain English muffins, split and toasted
  • 8 teaspoons mango chutney
  • 3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

  1. Preheat broiler.
  2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add ham; cook 2 minutes on each side or until lightly browned. Remove from pan; keep warm. Reduce heat to medium; recoat pan with cooking spray. Break eggs into hot pan; cook 1 minute on each side or until desired degree of doneness.
  3. Place muffin halves, cut sides up, on a baking sheet. Spread 2 teaspoons chutney over bottom half of each muffin; top with 2 ham slices, 1 egg, and 1 tablespoon cheese. Sprinkle 2 tablespoons cheese over top half of each muffin. Broil 1 1/2 minutes or until bubbly. Place top halves of muffins over the bottom halves.
Robin Vitetta-Miller,
July 2003

Nutritional Information

  • Calories: 334
  • Calories from fat: 30%
  • Fat: 11g
  • Saturated fat: 4.8g
  • Monounsaturated fat: 3.7g
  • Polyunsaturated fat: 1.5g
  • Protein: 24.8g
  • Carbohydrate: 34.7g
  • Fiber: 4.7g
  • Cholesterol: 228mg
  • Iron: 3.4mg
  • Sodium: 865mg
  • Calcium: 380mg