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Ham and Cheese Breakfast Sandwich with Mango Chutney

Photography: Becky Luigart-Stayner; Styling: Jan Gautro
Yield 4 servings (serving size: 1 sandwich)
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

Nutrition Information

  • calories 334
  • caloriesfromfat 30 %
  • fat 11 g
  • satfat 4.8 g
  • monofat 3.7 g
  • polyfat 1.5 g
  • protein 24.8 g
  • carbohydrate 34.7 g
  • fiber 4.7 g
  • cholesterol 228 mg
  • iron 3.4 mg
  • sodium 865 mg
  • calcium 380 mg

How to Make It

  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.