1 whole-grain English muffin, halved

1 slice tomato

3 egg whites

ground black pepper, to taste

1 slice Canadian bacon

one 1/2 oz slice reduced-fat cheddar cheese

ketchup OR salsa (optional)

Toast the English muffin. Top with the tomato slice.

Coat a small skillet with nonstick cooking spray and warm over medium heat.

In a small bowl, whip together the egg whites and pepper. Set aside.

Add the Canadian bacon to the heated skillet and cook about 1 minute per side until it’s warmed. Place bacon on top of the tomato slice.

Add the eggs to the heated skillet and scramble. Continue to build your sandwich by placing the cooked eggs on the bacon, followed by the slice of cheese. Add a squirt of ketchup or salsa, if desired. Top the sandwich with the second half of the English muffin.

1 serving 258 calories