Egg Sandwich
Photo: Renée Comet; Food styling: Lisa Cherkasky ingredients
1 whole wheat English muffin
Butter-flavored cooking spray
1 large egg
1/2 oz. lower-sodium ham
1 Tbsp. shredded, reduced-fat sharp
cheddar cheese (such as Cabot 50%
Reduced Fat Sharp Cheddar)
2 medium slices tomato
preparation
1 serving
Preparation time: 5 minutes
Cooking time: 3 minutes
1. Toast the English muffin. While the muffin is toasting, spray a
large skillet and, if desired, the inside of an egg ring with the
cooking spray. The egg ring will help you create a circular cooked egg.
2.
Crack the egg into a small bowl. Carefully slide the egg into the
skillet or the ring, if using. Cook the egg, covered, for about 3
minutes or until the yolk and white are firm.
3. Sprinkle the
bottom half of the toasted English muffin with the cheese. Top with the
egg and ham. Add the tomato slices, and top with the remaining English
muffin half.
nutrition
Nutrition Facts: Calories 245 (Calories from Fat 65), Total Fat
7 g (Saturated Fat 2.5 g, Trans Fat 0 g), Cholesterol 195 mg, Sodium
535 mg, Potassium 340 mg, Total Carbohydrate 29 g (Dietary Fiber 5 g,
Sugars 7 g), Protein 17 g, Phosphorus 355 mg
Exchanges: Starch 2, Medium-Fat Meat 1
Comments
Comments are subject to review and will not be posted immediately. If you have an urgent medical question, please consult a health care professional. If you have a question for the staff of Diabetes Forecast, please send it to replyall@diabetes.org.Potassium
The potassium is way to high for people who have kidney issues. You really need to start looking at that and adjusting your recipes to that.
Diabetes Forecast has been
Diabetes Forecast has been including potassium and phosphorus in the Nutrition Facts of its recipes since the latter part of 2011 as a service to people living with kidney disease. Many readers are not on a renal diet, and so while all recipes conform to guidelines for eating with diabetes, not all are suitable without adjustments for people with kidney disease.
The Diabetes Forecast article Kind-to-Kidneys Meal Planning may be of interest to people on a renal diet. It appeared in the March issue of the magazine and can be found on this site using the search tool in the upper right corner of the page. For more effective searching, be sure to include the hyphens in Kind-to-Kidneys.
nitrosamine in cured meats
Your recipes should promote healthy nutrition practices and avoid promoting food items that recent evidence shown to increase risk of all cause mortality by 20% (for every 85 grams of any processed meats) (Ho et al. 2012)
Too much grain
Even HALF of the muffin would be a lot healthier. But me, I'd have to skip it. And maybe add some real cheese.
That's more carbs than I can
That's more carbs than I can eat in a day. If I ate that for breakfast, I'd have a blood sugar spike up into the organ damage range. And my base blood sugar is way down in the normal (non-diabetic) range to start with.
I can't eat that...
I can't eat that many carbohydrates in one sitting, especially breakfast when I seem to be the most carbohydrate sensitive. The egg, cheese, ham, and one slice of tomato would be fine. I don't really see the purpose of adding the English muffin, and certainly one slice would be sufficient.
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