Your Favorite Breakfast Sandwich


  • 2 slices of whole wheat/grain/or sprouted bread, pita pocket, waffle or English muffin
  • cooking spray (olive oil spray used)
  • 1 Egg
  • 2 tablespoons fat free milk
  • 1 thin slice of cheese of your choice
  • pinch of pepper


  • Place bread product in toaster
  • Spray small microwavable bowl with cooking spray and whisk egg and milk in with fork. Microwave on high for 50-55 seconds (until cooked through). Place egg on paper towel to remove moisture.
  • Place egg on toast, top with cheese, pepper, and 2nd slice of toast, microwave for 15 seconds to melt cheese.
  • Enjoy!

Nutrition Information (includes 2 slices whole wheat bread and part skim cheddar cheese):

  • 300 Calories
  • 12g fat
  • 4g saturated fat
  • 200mg cholesterol
  • 612mg sodium
  • 33g carbohydrate
  • 8g fiber
  • 19g protein

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