Home Healthy Recipes Cheese and Egg English Muffin



Cheese and Egg English Muffin

No of Servings : One
Preparation Time : 5 Mintues
Cooking Time : 5 Mintues

Ingredients

  • 1 large egg
  • Cooking spray
  • 1 (.6 oz) slice Canadian bacon
  • 1 tsp. Yogurt-based spread
  • 1 (2 oz) light multigrain English muffin, split and toasted
  • 1 (3/4 oz) slice 2% reduced-fat American cheese
  • Dash of ground black pepper

    • Method

    • Break the egg into a microwaveable cup Poke few holes in the yolk and loosely cover the cup Microwave this egg at medium-low setting for about 25-30 seconds until the egg is almost set.
    • Cut the English muffin horizontally into half and keep aside.
    • Heat a non-stick skillet over medium flame and coat lightly with cooking spray.
    • Place the bacon slice in the skillet and cook each side for a minute or until it becomes light brown in color.
    • Take the bottom half of the English muffin and spread the yoghurt-based spread on it.
    • Top this with the cooked bacon and egg.
    • Add a dash of ground black pepper over the egg and then put the cheese slice.
    • Cover this with the top half of the English muffin and microwave at high for a few seconds till the cheese melts.
    • Serve immediately while the cheese and egg muffin is still warm.

    Nutritional Information:

    (Amounts Per Serving)

    ENERGY PROTEIN CARBOHYDRATES FAT SODIUM CALCIUM
    256kcal 20.8g 27.6g 9.4g 711mg 279g

     

    Health Tips

    • This recipe is a lower fat version of the traditional English muffin with egg and cheese.
    • Ideally a breakfast recipe, it provides a whooping 20.8 grams of protein which helps to keep you feeling full for longer and curbs hunger pangs.
    • It is also a good source of calcium which is required to maintain bone health.
    • The use of cooking spray and a yoghurt based spread are a good example of reducing intake of butter or margarine.
    • The sodium content of this recipe however, is 711 grams which is very high. Thus it should be avoided by people with high blood pressure and heart ailments.
    • To make it more healthy, substitute the muffin with 2 slices of low sodium multi grain wheat bread. (The sodium content of just the muffin is above 650mg due to preservatives used while processing!)
    • Bacon can be omitted to make this dish vegetarian.
    • Another variation of this recipe can be made by adding vegetables instead of bacon.