Breakfast/Brunch : Egg dishes Last Updated: Jul 13th, 2009 - 19:32:34 Breakfast Bagelwich #2 By Sandra Woodruff  Printer friendly page Yield: 1 serving 1 thin round slice of lean ham (about 1/2 ounce)* 1 large omega-3 enriched egg 1/2 ounce thinly sliced reduced-fat cheddar or Swiss 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; cover and cook for a minute on each side to brown. Remove from the skillet and set aside to keep warm. 2. Respray the skillet and reduce the heat to medium-low. Add the egg, cover and cook for about a minute on each side, or until the white is firm and yolk is cooked to preference. Top with the cheese, cover and reduce he heat to low. Cook briefly to melt the cheese. 3. Place the ham slice on the lower half of the bagel and top with the egg and cheese. Cover with the top half and serve hot. Nutritional Facts (per serving) Calories: 245    Carbohydrates: 26 g    Fiber: 4 g    Fat: 8.7 g    Sat. Fat: 3.2 g Cholesterol: 226 mg      Protein: 19 g    Sodium: 462 mg    Calcium: 166 mg    GI rating: moderate Diabetic exchanges: 2 medium-fat meat, 1 1/2 starch *For variety, substitute a small vegetarian or turkey sausage patty for the ham (cook the patty according to package directions). © Copyright 2005 by eatsmarttoday.com Top of Page