Green Eggs & Ham Bagel Breakfast Sandwich

Green Eggs & Ham Bagel Breakfast Sandwich

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From: EatingWell Magazine, March/April 2013

This healthy bagel breakfast-sandwich recipe, with layers of ham, Swiss cheese, egg and spinach, is ready in just 5 minutes and can be wrapped up to eat on the go.

Ingredients 1 serving

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  • 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
  • 1/2 cup baby spinach, coarsely chopped
  • Pinch of freshly ground pepper

Preparation

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  1. 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.

Nutrition information

  • Per serving: 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; 1863 IU vitamin A; 4 mg vitamin C; 287 mg calcium; 4 mg iron; 670 mg sodium; 592 mg potassium
  • Nutrition Bonus: Vitamin A (37% daily value), Magnesium (30% dv), Folate (26% dv), Zinc (25% dv), Calcium (29% dv), Iron (23% dv), Potassium (15% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 starch, 2 medium fat meat, 1/2 lean meat, 1 fat

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