Ingredients
Method
- Place a medium nonstick frying pan over medium high heat. When the pan is hot, remove from heat just long enough to lightly mist with spray. Off to one side, add the egg whites to the pan. As the egg begins to set slightly, use a silicone spatula to shape it into a rough 4 inch circle.
- Lay the bacon strips side by side next to the egg so they do not touch. Allow the egg to set completely on the bottom, then flip and continue cooking until the egg is set throughout. Remove egg from the pan and cover on a plate to keep warm. Continue cooking the bacon until desired crispness is reached, about 1-2 minutes per side.
- Meanwhile, separate the halves of the English muffin and toast them.
- Place the bottom half of the English muffin on a plate. Add the avocado, the egg, the tomato, and then the bacon strips side by side. Cover the sandwich with the English muffin top. Enjoy immediately.
Notes
Choices/Exchanges: 1 starch, 1 nonstarchy vegetable, 1 lean protein, 1 fat. Per serving: 190 calories, 8 g fat, 1 g saturated fat, 0 g trans fat, 10 mg cholesterol, 430 mg sodium, 350 mg potassium, 20 g carbohydrate, 3 g fiber, 2 g sugars, 14 g protein, 15 mg phosphorus.
Cook’s Note: use a 4 inch diameter cookie cutter (misted with spray) if you want the eggs to be a perfect circle.
From You Can Have It! by Devin Alexander, published in conjunction with the American Diabetes Association.
A note on salt: the American Diabetes Association had me follow very strict sodium guidelines for this book. If you don’t need to watch your sodium intake, feel free to just salt this recipe to taste and skip the specific salt suggestion below.