EWWK: Breakfast BLT



Ingredients

1 light Multigrain Thomas’ English muffin (or 2 slices light wheat bread
2 slices center cut bacon
1 large egg (or ¼ cup egg substitute)
¼ teaspoon Jane’s Crazy Mixed-Up Salt
2 teaspoons canola mayonnaise
2 leaves of lettuce
2 thin tomato slices

Directions

Spray a small skillet with nonstick cooking spray and place over medium heat.

Place bacon on a paper towel and microwave according to instructions on the package (usually about 2 minutes), or until desired crispiness.

While bacon is cooking, place English muffin halves in toaster. Pour the beaten egg into the preheated skillet and use a spatula to push the cooked portion to the center and allow uncooked egg to flow to the edges. As egg continues to cook, move to the center of the pan and shape to fit the size of the bread. When the just firm enough, flip and briefly cook the second side. Remove from heat.

Spread mayonnaise evenly over each half of toasted muffin. Place a lettuce leaf on one muffin half. Add one slice tomato, then egg, bacon slices, then remaining tomato and lettuce. Top with second muffin half.


Yield: 1 Serving
Nutrition Breakdown: Calories 260, Fat 12g, (4g saturated fat), Cholesterol 230mg, Sodium 570mg, Carbohydrate 26g, Fiber 9g, Protein 17g.
Diabetes Exchange Values: 1 Starch, 1/2 Vegetable, 2 Medium fat Protein, 1Fat


Recipe modified from www.marlenekoch.com. The only change I made was adding a bit of seasoned salt. Another idea is to omit the bacon and add a couple avocado slices. Yum. Other optional modifications are to reduce this to one slice of bacon (when I made I found that one slice of bacon was plenty). Nutrition analysis is for two slices.