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Ham and Cheese Breakfast Sandwich

Yield 4 servings (serving size: 1 sandwich)
This sandwich packs protein from egg, calcium from cheese, and fiber and B vitamins from the whole-wheat muffin. For a touch of sweetness, spread your favorite jelly or jam over the bottom half of each sandwich.


  • Cooking spray
  • 4 (1/2-ounce) slices Canadian bacon
  • 4 large eggs
  • 4 whole-wheat English muffins, split and toasted
  • 3/4 cup (3 ounces) reduced-fat shredded extrasharp cheddar cheese

Nutrition Information

  • calories 283
  • caloriesfromfat 0.0 %
  • fat 11.7 g
  • satfat 4.9 g
  • monofat 2.4 g
  • polyfat 0.8 g
  • protein 20.5 g
  • carbohydrate 24.3 g
  • fiber 3 g
  • cholesterol 234 mg
  • iron 2.5 mg
  • sodium 671 mg
  • calcium 239 mg

How to Make It

  1. Preheat broiler.

  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add bacon; 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. Top with 1 bacon slice, 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 bottom halves.


  5. Young Chefs can:


  7. Older Chefs can: