healthy eating food chart

English Muffin Sandwiches

These English Muffin Sandwiches are a great breakfast option that many people enjoy. Replace the traditional ingredients for a healthier version. They can also be prepared in advance and stored in the refrigerator; making it easy to eat well on the go.

Ingredients:

  • 1 12-ounce pack of English muffins (use multi-grain)
  • 6 eggs (try egg whites)
  • 1 cup Cheddar cheese shredded (replace with mozzarella cheese)
  • 1/4 cup green onion chopped
  • 2 1/2 tablespoons vegetable oil (canola or olive oil preferred)
  • 6 ounces ground breakfast sausage (replace with lean, low salt turkey sausage)

Directions:

Cut open the muffins with a fork and toast them in a toaster. In a large bowl, combine together the eggs, the green onions and cheddar cheese. In a skillet, heat the vegetable oil, pour out the egg mixture, and let it fry like an omelet. Flip on the other side and let it cook through. Remove when done.

While the eggs are frying, mould the ground sausage into small patties. On another skillet, fry the sausage patties until browned. Remove from the skillet and drain them on paper towels.

Prepare the muffin sandwiches by layering a piece of the fried egg and a sausage patty between the two muffin pieces.

If you plan to store the sandwiches, let everything cool before making the sandwiches. Once cooled, prepare the sandwiches place in sandwich bags or plastic wrap and freeze. While serving, reheat in the microwave. They could also be made with ham, vegetables or bacon.

Makes 6 sandwiches.

Nutritional Information:

Amount Per Serving Calories: 381
Total Fat 20.9g
Saturated Fat 1.5 g
Cholesterol 248mg
Sodium 519mg
Total Carbohydrates 26.9g
Dietary Fiber 0.1g
Protein 20.6g

Suggested replacement ingredients will provide healthier nutritionals.

These English Muffin Sandwiches are a great breakfast option that many people enjoy. Replace the traditional ingredients for a healthier version. They can also be prepared in advance and stored in the refrigerator; making it easy to eat well on the go.

Ingredients:

  • 1 12-ounce pack of English muffins (use multi-grain)
  • 6 eggs (try egg whites)
  • 1 cup Cheddar cheese shredded (replace with mozzarella cheese)
  • 1/4 cup green onion chopped
  • 2 1/2 tablespoons vegetable oil (canola or olive oil preferred)
  • 6 ounces ground breakfast sausage (replace with lean, low salt turkey sausage)

Directions:

Cut open the muffins with a fork and toast them in a toaster. In a large bowl, combine together the eggs, the green onions and cheddar cheese. In a skillet, heat the vegetable oil, pour out the egg mixture, and let it fry like an omelet. Flip on the other side and let it cook through. Remove when done.

While the eggs are frying, mould the ground sausage into small patties. On another skillet, fry the sausage patties until browned. Remove from the skillet and drain them on paper towels.

Prepare the muffin sandwiches by layering a piece of the fried egg and a sausage patty between the two muffin pieces.

If you plan to store the sandwiches, let everything cool before making the sandwiches. Once cooled, prepare the sandwiches place in sandwich bags or plastic wrap and freeze. While serving, reheat in the microwave. They could also be made with ham, vegetables or bacon.

Makes 6 sandwiches.

Nutritional Information:

Amount Per Serving Calories: 381
Total Fat 20.9g
Saturated Fat 1.5 g
Cholesterol 248mg
Sodium 519mg
Total Carbohydrates 26.9g
Dietary Fiber 0.1g
Protein 20.6g

Suggested replacement ingredients will provide healthier nutritionals.

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