Yield: 4 servings

Per serving: 146 calories, 3.5 g protein, 19.5 g carbohydrate, 6.4 g fat, 1 g saturated fat, 0 mg cholesterol, 1.5 g fiber, 181 mg sodium. Calories from fat: 39%.

Egg Mock-Muffin Sandwich

Journal as: 2 slices bread + 1 egg alone without added fat + 1 ounce low-fat cheese
OR 1 light frozen dinner
OR 1 sandwich and burger lean meat

This recipe is best for pre-teens and up (aged 10 and older), but younger kids could whisk the egg mixture and help toast the muffins in a toaster.

2 English muffins, toasted
1 large egg
1/4 cup egg substitute
2 slices Canadian bacon
2 empty tuna cans (or similar cans), washed and label removed
2 slices less-fat American or cheddar cheese slices
Freshly ground pepper
Canola cooking spray

• Coat half of a 9" or 10" nonstick frying pan with canola cooking spray and heat over medium heat (with adult supervision). In a small bowl, beat the egg with egg substitute with a fork or whisk and set aside.
• Place Canadian bacon in the pan, over the sprayed area. Spray the inside of the tuna cans with canola cooking spray, and set on the nonsprayed side of the frying pan to start heating. When bottom side of the bacon is light brown, flip over and cook other side until light brown. Remove bacon from pan and set aside.
• Pour 1/4 cup of the egg mixture into each tuna can. Sprinkle with freshly ground pepper to taste. When the surface of the egg begins to firm, cut around the inside of the cans with a butter knife to free the edges. Turn the eggs over with a cake fork (with adult supervision), and cook for one minute more. Remove eggs from can.
• To assemble each sandwich, layer an English muffin bottom with a slice of cheese, then an egg patty, a piece of Canadian bacon, and the muffin top.

Yield: 2 sandwiches

Per sandwich: 283 calories, 22 g protein, 27 g carbohydrate, 9 g fat, 3.9 g saturated fat, 2 g fiber, 808 mg sodium. Calories from fat: 30%.

Published June 2, 2005

SOURCES: Journal of the American Dietetic Association, Volume 105, No. 5, 2005. Circulation, 111: 1999-2012, 2005. Family Matters: Substance Abuse and The American Family, The National Center on Addiction and Substance Abuse at Columbia University, March 2005. Overweight in Children and Adolescents, the American Heart Association. Ross B. Brower, MD, deputy medical director, Adolescent Development Program, Weill Cornell Medical Center. Susan Moores, MS, RD, spokeswoman, American Dietetic Association.

Elaine Magee, MPH, RD, is the author of 25 books, including Someone's in the Kitchen with Mommy.

©2005 WebMD Inc. All rights reserved.
Last Editorial Review: 6/6/2005 1:15:04 PM