Today’s post is sort of an “Eat this not that” type of post. I know a lot of people skip breakfast in the mornings because they claim that they “don’t have time” – I hear this all the time from people (including my own mother…) but if you have 3-5 minutes, you can make this delicious, healthy, and satisfying breakfast that will hold you over until lunch. I give you….the make it yourself Egg McMuffin.
1 English Muffin, light, multi-grain
1 whole egg + 1 egg white
2 Tbsp of reduced fat shredded cheese
1 slice of low fat lunch meat (I used Oscar Meyer smoked turkey breast)
1. Find a small, round, microwavable bowl. Here is the one i used:
2. Scramble the whole egg plus the one white in the little bowl. I use one whole egg because contrary to popular belief, egg yolks are good for you. Sure they have the fat and the cholesterol, but there have been studies done on egg yolk consumption that show that eating egg yolks really doesn’t affect your cholesterol levels very much. However, that being said, I am not recommending that anyone start eating lots of egg yolks every day, especially if you have problems with high cholesterol. Everything in moderation of course. The yolk also has lots of good things – biotin, leutin and zeaxanthin (two carotenoids that are good for your eyes), and of course some protein, among other nutrients. And then I also throw an extra egg white in for more protein.
Microwave (yes microwave – don’t be afraid of eggs cooked in the microwave – tastes great) for 1 minute and 30 seconds – may vary depending on the strength of your microwave, but this is how long it takes in my microwave to get it all cooked.
3. Sprinkle the cheese on top of the egg and microwave again for 30 more seconds to melt the cheese.
Then, using a fork, scrape along the edge of the bowl and then under the egg to take out the cooked egg in one, circular piece. Also, split your English muffin in half. You can toast it if you want, but I was too lazy. Place your cheesy egg on top of the English Muffin.
At this point, you can either eat it just like this, or throw on a slice of tomato, or go for the higher protein option, and add a slice of low fat lunch meat on top.
I did a little comparison of the nutrient analysis for this Egg McMuffin sandwich vs. McDonald’s Egg McMuffin with sausage sandwich. Here’s how the numbers play out in your favor if you make yourself:
You can see that making your own saves you a TON of calories, fat, saturated fat, even some cholesterol, sodium, and carbs, and then as a little added bonus, you get 6 extra grams of fiber and 2 extra grams of protein. This is a breakfast you can make in a jiffy, feel great about eating, and also it will fill you up – 23 grams of protein and 8 grams of fiber! You’ll be ready to tackle whatever the day has in store for you.
What other restaurant foods do you like to DIY to make healthier?