1/2 medium avocado, peeled
2 tbsp thinly sliced green onion tops
1 tbsp lime juice
1 garlic clove, minced
2 whole-grain English muffins, split and toasted
1/4 cup fresh spinach leaves
2-oz thin sliced lower-sodium ham (ie Hillshire Farm)
2 eggs
2 tbsp fresh pico de gallo or salsa
Mash together the avocado, green onion, juice, and garlic in a medium bowl; spread over cut sides of the muffins.
Top bottom half of the muffins with the spinach and ham.
Coat a nonstick skillet with nonstick cooking spray; heat over medium heat. Break eggs into skillet and reduce heat to low. Cook until whites are completely set. Turn eggs and cook until yolks are no longer runny.
Place eggs atop the ham. Add the pico de gallo and place muffin tops on sandwiches.
Yield: 2 sandwiches
Per sandwich: 315 calories, 12 g fat (3 g saturated, 0 g trans), 35 g carbs (5 g fiber), 16 g protein, 578 mg sodium
1 tbsp lime juice
1 garlic clove, minced
2 whole-grain English muffins, split and toasted
1/4 cup fresh spinach leaves
2-oz thin sliced lower-sodium ham (ie Hillshire Farm)
2 eggs
2 tbsp fresh pico de gallo or salsa
Mash together the avocado, green onion, juice, and garlic in a medium bowl; spread over cut sides of the muffins.
Top bottom half of the muffins with the spinach and ham.
Coat a nonstick skillet with nonstick cooking spray; heat over medium heat. Break eggs into skillet and reduce heat to low. Cook until whites are completely set. Turn eggs and cook until yolks are no longer runny.
Place eggs atop the ham. Add the pico de gallo and place muffin tops on sandwiches.
Yield: 2 sandwiches
Per sandwich: 315 calories, 12 g fat (3 g saturated, 0 g trans), 35 g carbs (5 g fiber), 16 g protein, 578 mg sodium
Note: Recipe and photo from Diabetic Living.
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