I love weekends, but then who doesn’t? This time of year, weekends are packed with all kinds of holiday activities. You need a power breakfast to keep you going all day.
This breakfast fits the bill. Low in calories, and high in protein and fiber, it’ll stick with you through all that holiday shopping, and keep you from getting cranky when you’ve forgotten to eat lunch.
You could use a high fiber english muffin, but I found these really great sandwich thins from Orowheat. High in fiber, no high fructose corn syrup, and low in calories. They make a perfect breakfast sandwich. Eggs, veggies and tangy swiss cheese. Yum!
- 2 medium eggs
- 4 medium egg whites
- ½ medium red bell (capsicum) peppers, finely chopped
- ½ small onion, finely chopped
- 1 cup mushroom , sliced
- 1 cup baby spinach
- 1 tsp thyme, minced
- 4 ea Oroweat Sandwich Thins
- 4 slices low fat swiss cheese
- 1. Preheat non-stick skillet over medium heat and generously spray with cooking spray. Add onions and peppers. Saute 5 minutes until tender. Add mushrooms and saute another 5 minutes until veggies are tender.
- 2. Whip eggs and add to skillet with thyme. Scramble eggs with veggies until set. Season with salt and pepper.
- 3. Preheat broiler and toast sandwich thins with cheese until lightly browned and cheese melts.
- 4. Top half a sandwich thin with eggs and baby spinach. Top with the other half of the sandwich thin that has the cheese on it.
What’s good for me in this dish?
Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Eating eggs promotes eye health. They can also contribute to the prevention of strokes and heart attacks. Free range, or cage free eggs are considered to be higher in quality nutriients such as all nine essential amino acids, and less likely to contribute to high cholesterol levels.
Whole wheat bread contains fiber, protein, niacin, vitamin B6 and several minerals. One of the biggest benefits of whole wheat bread over refined white flour breads is the boost in fiber. Most people don’t get enough fiber in their diet. Fiber is necessary to keep your digestive system functioning at its best.
Total Fat: 22.32g
Total Carbs: 7.83g
Dietary Fiber: 11.15g
Weight Watchers Points 8
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.