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Egg white "McMuffin”

February 12, 2014 Recipes

Submitted by Alison Coia, Philadelphia 

Check out this winning entry from the Women’s Health Source Healthy Recipe Contest. Main Line Health dietitian Judy Matusky, RD, of Bryn Mawr and Paoli Hospitals reviewed all recipe submissions and selected the winners.

What makes this recipe healthy? “I like the use of leaner Canadian bacon, egg whites and whole grain muffin for a sandwich that can be a grab and go breakfast for the entire family,” Judy says.

Ingredients

18 egg whites
12 whole grain English muffins
12 slices Canadian bacon
6 slices cheddar cheese, low-fat
Muffin tin

Directions

Preheat oven to 350°F. Whip egg whites until combined. Lightly spray a muffin pan with Pam or other cooking spray. Divide among 12 muffin cups. Bake for at least 15 minutes. Check the eggs to make sure they are done. If they aren't cooked to your liking, you can return them to the oven and check every five minutes to see if they are cooked thoroughly. While eggs are cooking, toast your muffins. Remove eggs from oven and place a ½ of slice of cheese and 1 slice of Canadian bacon on each egg. Allow to cool completely. Wrap them individually in plastic wrap or foil and then store them in a freezer safe plastic bag. They will keep for a few weeks without a problem.

Tip for Heating (or Reheating)

There is really only one tip: Don’t use a microwave unless you have no other options or you are in a rush. From completely frozen to warm and melted, it’ll take about 25 minutes in a 350°F oven. The problem with the microwave is that the muffin tends to get a bit soggy. And nobody likes a soggy muffin! I like the use of leaner Canadian bacon, egg whites and whole grain muffin for a sandwich that can be a grab and go breakfast for the entire family.