Starting your day off with breakfast is vital to the success of your new year’s resolutions and maintaining a healthy weight. Try this 260 Calorie Turkey Egg and Cheddar Breakfast Sandwich, for a super filling and healthy start to your day.
Dish Count :: 1 Toaster, 1 Skillet
We call these “hockeypucks” in our house, and Ben and I eat them nearly daily. That’s not a joke. It’s been six years.
After college when I was living back at my parent’s house, I was on a smoothie making bender, but with two brother’s who usually zonked out on the couch, my smoothie making at 4:30 am, wasn’t exactly welcomed so another alternative had to be sought. These were portable, so I could double fist a hockey puck and mug of coffee simultaneously, and they staved off the growing secretary ass that I feared would emerge with a desk job.
And these have been a morning ritual ever since.
Ben is obsessive compulsive about tracking fiber intake, the way that most guys track their protein intake. 31 going on 80! But he’s broken me down over the last six years from my white bread ways, and instill in me some healthier habits with whole wheat bread. Oroweat has a double fiber line of bread and english muffins, so when those are on sale, we stock up and freeze them for later. At 120 calories a piece, you can’t beat it.
When I say you can make these in five minutes, it’s no foolin’. In the time you toast your muffin, your egg will be done, cheese melted and perfection seen.
First, spray a non-stick pan and place on the stove at medium heat. Split and toast your english muffin to desired doneness. Crack your egg into the pan and using a spatula to break the yolk and gently scramble the egg. As the egg sets, gather the egg into a disk shape to fit onto the muffin. Once the egg sets, gently flip to the other side.
Once flipped, top with a little cheddar cheese – not much if you want to stay healthy! I use just shy of a half ounce of cheddar (yes, I weigh it.) and 1 ounce of reduced sodium turkey lunch meat. Add the turkey to the pan to heat it up as well. Once the cheese is melted, top with turkey and place on top of the toasted english muffin and promptly devour with your double fist of morning joe.
It’s a new year, and though I’m not a huge fan of resolutions per se, being healthy is always en vogue. This is one of my keys to offsetting the cakes, cookies and guilt of the holiday season and my dietary injustices the rest of the year. I hope you all enjoy it as well!
Last year I started my Fit Friday series and then started getting anxious at the limits that would put on me if heaven forbid, I wanted to post a cake on Friday (The Horror!), so I dropped that like it was hot. But I’m giving it another go. You have to start sometime, and the first Friday of the year is a perfect time to stick to new things.
260 Calorie Turkey Cheddar Breakfast Sandwich
2 Whole Wheat English Muffins, split and toasted
1 Ounce Cheddar Cheese, thinly sliced and divided
2 ounces Reduced Sodium Turkey lunchmeat, divided
Pico de Gallo or Salsa *optional*
Split and toast English Muffins.
In a small non-stick skillet, lightly spray with non stick spray, and pre-heat over medium heat. Crack eggs into the skillet and using a spatula, rupture the yolks and gently scramble the eggs. As the eggs cook and begin to set, gently divide the eggs into two english muffin sized circles.
Once set, gently flip each egg using the spatula. Top each egg with the thinly sliced cheddar cheese. Add the sliced turkey lunch meat to the skillet to heat up.
Reduce the heat on the skillet to low and allow the cheese to melt. Top each egg with lunch meat. Remove english muffins from toaster and top with egg and turkey. Serve immediately. Top with optional pico de gallo if desired.