The Secret Ingredient

Inspiration for Everyday Cooking

Anytime Breakfast Sandwiches

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I’m a big fan of breakfast sandwiches, even though it’s usually lunchtime when I’m eating one!  Bacon, egg and cheese on a toasted bagel  is my all-time favorite.  However, because my metabolism isn’t as high as it used to be, more often than not I opt for something on the lighter side, like egg whites and Canadian bacon on a whole wheat English muffin.

While Googling breakfast spots in Fairfield, I kept seeing “best breakfast sandwich in Fairfield!” over and over, at a deli called The Country Cow on Black Rock Turnpike.  So I tried it out.  They are strictly a take-out shop, but serve breakfast sandwiches all day long.  The Country Cow serves their bacon, egg and cheese on a griddled hard roll and it is pretty darned good.  The cheese is very melted (nothing worse than a piece of cold cheese on a hot sandwich or burger!), the bacon is crispy, and the egg is cooked just right.  Keep in mind there is no magic to this sandwich and you can easily make it at home, or you could try a figure-friendly alternative.

Although they have been around for ages, I recently became a huge fan of the liquid egg whites in a carton. Egg whites have all the protein of whole eggs, without the fat and cholesterol which comes from the yolk. As for how much to use… I usually eyeball it, but if you are looking for exact measurements, 3 tablespoons of egg whites equals what you would find in one whole egg, and has 5 grams of protein.

I’ve also become a fan of multi-grain English muffins (I prefer Thomas’ brand—they always seem more moist than the others). The “light” version has 8 grams of fiber, another 5 grams of protein, and at only 100 calories, seems like a diet-bargain compared to a giant bagel.

In place of the bacon, I use Canadian bacon. They are cut into perfectly sized round slices and fit nicely on the muffin. They come fully cooked, so I just heat them up right alongside my egg whites. If you don’t have Canadian bacon, feel free to substitute a small piece of deli ham.

I skip the cheese, but if you’re disappointed, just try it without once and I think you’ll be surprised that you won’t miss it. If you absolutely can’t live without it, go ahead and pop a slice on top of your eggs. You’re saving so many calories and fat by using an egg white and the “light” style muffin, you don’t have to feel to guilty about one little slice of cheese!!

Anytime Breakfast Sandwich

Makes 1 sandwich

1 “light” multi-grain English muffin, toasted

3 tablespoons liquid egg whites

1 slice Canadian bacon

Salt

Non-stick cooking spray

Ketchup (optional)

Coat a small frying pan with non-stick cooking spray and place over medium heat.

Add egg whites and salt and stir gently. Fold into a fried egg about the size of your muffin.

Meanwhile, place slice of Canadian bacon in pan alongside egg. Continue to cook until eggs are no longer runny and bacon is heated through.

Pile onto toasted muffin and top with ketchup if desired.

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