Breakfast Egg Salad Sandwiches
To save time, purchase preboiled eggs. You can make this egg salad in advance for the week ahead.
Prep: 12 minutes
6 hard-cooked large eggs, chopped
6 hard-cooked large egg whites, chopped
1/4 cup canola mayonnaise
1/2 cup (2 ounces) shredded reduced-fat extra-sharp cheddar cheese
6 center-cut bacon slices, cooked and crumbled
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
16 (0.7-ounce) slices whole-wheat bread
1. Combine all ingredients except bread. Spoon mixture evenly onto 8 bread slices. Top with remaining bread slices. Yield: 8 servings (serving size: 1 sandwich).
CALORIES 238; FAT 12.6g (sat 3.2g, mono 6g, poly 2.6g); PROTEIN 15.7g; CARB 21g; FIBER 6g; CHOL 152.7mg; IRON 5.2mg; SODIUM 609mg; CALC 154mg
Cornmeal Biscuit and Ham Sandwiches
Bake these small biscuits, and freeze them in an airtight container. Each morning, pull some out, reheat, and add ham.
Prep: 8 minutes • Cook: 12 minutes • Other: 5 minutes
8.5 ounces self-rising flour (about 2 cups)
1/2 cup yellow cornmeal
5 tablespoons chilled unsalted butter, cut into small pieces
3/4 cup fat-free buttermilk Cooking spray
6 ounces lower-sodium deli ham
3 tablespoons honey (optional)
1. Preheat oven to 450°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and cornmeal in a medium bowl; cut in butter with a pastry blender or two knives until mixture resembles coarse meal. Add buttermilk, stirring just until moist.
3. Turn dough out onto a lightly floured surface; knead lightly 5 or 6 times. Roll dough to a 1/2-inch thickness; cut with a 2-inch biscuit cutter into 18 biscuits. Place on a baking sheet coated with cooking spray. Coat tops of biscuits with cooking spray.
4. Bake at 450° for 12 minutes or until golden. Cool on pan 5 minutes. Cut biscuits in half horizontally. Top bottom halves of biscuits evenly with ham, and drizzle each with 1/2 teaspoon honey, if desired. Top with biscuit tops. Yield: 6 servings (serving size: 3 biscuits).
CALORIES 318; FAT 10.5g (sat 6.1g, mono 2.5g, poly 0.5g); PROTEIN 11.1g; CARB 43.2g; FIBER 1.4g; CHOL 38mg; IRON 2.4mg; SODIUM 774mg; CALC 139mg
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