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Breakfast Pile-Ups


Cook Time 5 minutes

Prep Time 5 minutes

Yield

Makes 4 servings

Ingredients

2 whole wheat English muffins, halved
Butter-flavored cooking spray
1 cup cholesterol-free egg substitute
1/8 teaspoon black pepper
1/4 pound 98% fat-free ham, thinly sliced and chopped
1/2 cup finely chopped green onions
3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar cheese

Preparation

  1. Preheat broiler. Place muffin halves, cut sides up, on baking sheet. Broil 6 inches from heat 1 minute or until lightly toasted. Remove from broiler; set aside.
  2. Spray 10-inch nonstick skillet with cooking spray; heat over medium heat until hot. Add egg substitute and black pepper; cook 1-1/2 to 2 minutes or until set. Gently run spatula under eggs to ensure even cooking.
  3. Remove skillet from heat. Lightly spray each muffin half with cooking spray. Top with eggs; set aside.
  4. Spray same skillet with cooking spray; heat over medium heat until hot. Add ham and green onions. Lightly spray ham mixture with cooking spray. Cook, stirring frequently, 2 minutes or until ham begins to lightly brown.
  5. Spoon ham mixture over eggs. Top with cheese. Broil 6 inches from heat 1 minute or until cheese melts.

Note

Melting the cheese under the broiler will also reheat the eggs slightly.

Nutritional Information

Serving Size: 1 pile-up
Fiber 3 g
Carbohydrate 16 g
Cholesterol 31 mg
Saturated Fat 4 g
Total Fat 7 g
Calories from Fat 31 %
Calories 215
Protein 21 g
Sodium 900 mg

Dietary Exchange

Meat 2-1/2
Starch 1

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