Nutrition per serving may change if servings are adjusted.
1 whole-wheat bagel (3 ounces), halved
1 slice low-sodium Swiss cheese
1 slice Canadian bacon
1 teaspoon extra-virgin olive oil
1 large egg
½ cup baby spinach, coarsely chopped
Pinch of freshly ground pepper
Toast bagel. Place cheese and Canadian bacon on the bottom half. Heat oil in a small nonstick skillet over medium-high heat. Add egg, spinach and pepper and cook, stirring, until set, about 1 minute. Place the egg mixture on the cheese and bacon. Top with the remaining bagel half. Cut in half to serve, if desired.
446 calories;17 g fat(7 g sat); 8 g fiber; 50 g carbohydrates; 26 g protein; 55 mcg folate; 215 mg cholesterol; 2 g sugars; 1 g added sugars; 1,863 IU vitamin A; 4 mg vitamin C; 287 mg calcium; 4 mg iron; 670 mg sodium; 592 mg potassium
Vitamin A (37% daily value), Calcium (29% dv), Iron (22% dv)
Carbohydrate Servings: 3½
Exchanges: 3 starch, 2 medium fat meat, ½ lean meat, 1 fat