Bacon and Jalapeño Egg Sandwich

Photo: Travis Rathbone
This healthy breakfast egg sandwich, featuring turkey bacon and jalapeño peppers, is a tasty and nutritious way to fuel up in the morning

Yield:

Makes 1 sandwich (serving size: 1 sandwich)

Nutritional Information

Calories 313
Fat 11 g
Satfat 2.9 g
Monofat 3.7 g
Polyfat 1.9 g
Protein 21 g
Carbohydrate 35 g
Fiber 7 g
Cholesterol 215 mg
Iron 3 mg
Sodium 565 mg
Calcium 277 mg

Ingredients

1 piece turkey bacon, such as Applegate
1 whole-grain English muffin, split
Cooking spray
1 large organic egg
1/4 ounce reduced-fat cheddar, shredded
Pepper
1/2 small jalapeño, thinly sliced
2 thin slices red onion
1 thick slice tomato
4-5 sprigs fresh cilantro

Preparation

1. Warm a skillet over medium heat. Cook the bacon until crisp. Set aside.

2. Place muffin, cut-side down, in skillet. Press to toast (2 minutes). Set aside.

3. Coat skillet with cooking spray. Cook egg about 30 seconds. Sprinkle with pepper and cheese. Cook until set. Transfer egg to muffin half. Top with the bacon, jalapeño, onion, tomato, cilantro, and second muffin half.

Leslie Barrie,

Health

November 2012
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