This weekend, my boyfriend John and I were looking for something good to eat for that late Saturday breakfast time of day, and I threw together a twist on a classic breakfast sandwich. Take the bacon out of the typical bacon, egg and cheese sandwich and add basil! The basil leaves I had this week were enormous so I thought they would fit perfectly atop a tower of lite Jarlsberg Swiss and scrambled omega-3 eggs, sandwiched between a toasted multi-grain English muffin from TJ's. Here is what you end up with:
The red you're seeing is a dab of ketchup - I'll put ketchup on anything - but with or without my favorite lycopene -loaded condiment, this sammy is going to fill you up. You've got your carbohydrates from the muffin, protein from eggs and a little fat and flavor from the Swiss cheese. Play around with a new combination - add salsa or tomatoes and even cilantro!
How does the B.E.S. breakfast break down: "The Basil, Egg & Swiss Breakfast Sandwich"
- Muffin 160 calories, 5 grams fiber, 7 grams protein
- 1 1/2 eggs 105 calories, 9 grams protein
- Jarlsberg Lite (1 slice) 50 calories, 7 grams protein
- Basil leaves - zilch calories - but loaded with good nutrition
Total: 315 calories, 23 grams protein, 30 grams carbohydrate, 5 grams fiber
Healthy Way Tips: Buy Omega-3 enriched eggs as another way to up your intake of these anti-inflammatory fats. When scrambling the eggs, us a canola spray instead of butter or liquid oil. Use half a slice of cheese on each side of the muffin instead of 2 slices.
If you need a little more - a great addition would be to add some fruit on the side like a cup of mixed berries or an orange. Why would anyone need to make a run to McDonald's for an Egg McMuffin? I'm Lovin' It!
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