Breakfast/Brunch : Egg dishes Last Updated: Jul 13th, 2009 - 19:31:10 Breakfast Bagelwich #1 By Sandra Woodruff  Printer friendly page Yield: 1 serving 2 tablespoons finely chopped ham or smoked low-fat sausage 1/4 cup fat-free egg substitute or 1 egg, beaten 3/4 ounce thinly sliced reduced-fat cheddar cheese 1 mini whole grain bagel (about 3-inch diameter), toasted (or use a whole grain English muffin) 1. Coat a small skillet with cooking spray and place over medium heat. Add the ham or sausage; cover and cook for a couple of minutes to brown. 2. Reduce the heat to medium-low. Add the egg substitute or egg and cook without stirring for about a minute, or just until set. Using a spatula, fold the eggs in half, then in half again (so it will fit on the bagel). Top with the cheese, cover and reduce the heat to low. Cook briefly to melt the cheese. 3. Place the eggs and cheese on the lower half of the bagel. Cover with the top half and serve hot. Nutritional Facts (per serving) Calories: 221    Carbohydrates: 27 g    Fiber: 4 g    Fat: 4.9 g    Sat. Fat: 2.4 g Cholesterol: 19 mg      Protein: 21 g    Sodium: 588 mg    Calcium: 212 mg    GI rating: moderate Diabetic exchanges: 2 1/2 lean meat, 1 1/2 starch © Copyright 2005 by eatsmarttoday.com Top of Page