It’s Sunday morning and there is no better way to start the day than with breakfast in a bun.

I’m hooked on these Orowheat Sandwich Thins. With just 100 calories, or 1 Weight Watchers point, you can make all manner of burgers and sandwiches. Without all that extra bread, the star attraction becomes the filling.

This morning’s breakfast in a bun is filled with creamy scrambled eggs, fresh scallions and peppery parsley. Just add some lean ham, and green leafy spinach, and you’ll have a balanced breakfast.

Happy Sunday!

Scrambled Egg and Ham Breakfast Buns

Scrambled Egg and Ham Breakfast Buns

Serves 4

4 large eggs
2 egg whites
2 medium scallions, sliced
2 tablespoons parsley, minced
4 slices ham
4 tablespoons low fat cheddar cheese
4 ea Orowheat Sandwich Thins
1 cup spinach leaves

1. Whip eggs and add scallions and parsley.
2.  Spray a non-stick skillet with cooking spray and heat over medium heat.
3. Scramble eggs and set aside.
4. Spread 1 tablespoon of cheese over each slice of bread and broil under the broiler until melted.
5. Top buns with eggs and spinach.

What’s good for me in this dish?

Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones, and protein plays a critical role in the building of our muscles, blood, skin, hair and nails.

Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.

Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.

Spinach is another powerhouse of nutrition. Spinach contains iron for energy, and vitamins C and A, folic acid and B6 to help your heart. Spinach has 13 different flavonoid compounds that function as antioxidants, and as anti-cancer agents.

Amount Per Serving
Calories: 173
Total Fat: 7.98g
Cholesterol: 244mg
Sodium: 901mg
Total Carbs: 2.48g
Dietary Fiber: 10.55g
Sugars: 0.88g
Protein: 23.69g

Weight Watchers Points 3

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

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