Egg in a hole sandwich

53 sugar calories

~Shopping List~

  • 1 egg
  • Butter or olive oil
  • 1 slice Canadian Bacon
  • 1/2 whole wheat English muffin
  • 1 slice cheddar cheese
  • Salt and pepper

~To do~

Press down on English muffin with a glass to create a hole in the muffin’s center.  Heater a skillet to medium-high and heat butter or olive oil, then add both the muffin with the hole and the muffin center to the pan (make sure the rough side is down).  Add Canadian bacon to pan, Crack the egg into the hole in the middle of the muffin, season with salt and pepper and cook till whites look done to your taste.  Then carefully flip over the muffin with the egg, the muffin center and the bacon.  Remove muffin center to a plate, then top with bacon, cheese, then the muffin with egg.  Cover the stack with an inverted glass bowl for a minute to help the cheese melt.

~Alternative~

Remplace the English muffin with whole grain toast.

Ricotta omelet

104 sugar calories

~Shopping List~

  • 2 eggs
  • Olive oil or butter
  • 1/4 cup arugula
  • 2 Tbsp ricotta cheese
  • 1 English Muffin, toasted
  • 1 cup spinach
  • Salt and pepper

~To do~

For the omelet:  Put the eggs in a small bowl and whisk until blended, and season with salt and pepper.  Heat a small skillet on medium low, add about a teaspoon of olive oil or butter, then add the eggs.  Let the eggs begin to cook for a minute, then use a heat-resistant rubber spatula to begin pushing the egg into the center, allowing the uncooked portion to flow to the sides – your eggs will begin to look like a yellow pancake.  When mostly cooked, but still wet on top, use the spatula to our your eggs over.  Now add the arugula and ricotta down the middle of the egg, and use the spatula to fold in half.  Let sit for about 30 seconds, then turn the folded egg over.  Slide ont on plate and serve with buttered English muffin and spinach along side.

For the spinach:   Heat a skillet on medium-high, and add a drizzle of olive oil.  When hot, toss the spinach, season with salt and pepper, and stir frequently until wilted (1-2 minutes).

~Alternatives~

You can substitute the English muffin with a whole wheat tortilla for a breakfast to go.

Poached prosciutto

0 sugar calories

~Shopping List~

  • 2 eggs
  • 2 tsp white vinegar
  • 4 slices prosciutto
  • 1/2 avocado, sliced
  • 1/2 tomato, sliced
  • 1 tsp Parmesan cheese
  • Salt and pepper

~To do~

Fill a small shallow saucepan with about 2″ water, and heat to almost boiling; then add 1 or 2 tsp vinegar (vinegar will help the egg whites congeal).  Crack one of the eggs into a small cup, then place the cup near the edge of the hot water and gently pour into water; repeat with the other egg.  You can use a spoon to help push the whites closer to the yolks- it helps hold them together.  Turn off the heat, cover the pan, and let sit for 4 minutes, until egg whites are cooked.

On a plate, layer the prosciutto, avocado, tomatoes, and then the eggs.  Garnish with Parmesan and adjust the salt and pepper to you taste.

Sunshine wrap

42 sugar calories

~Shopping List~

  • 1 spinach wrap
  • 1/4 cup arugula
  • 1/4 cup alfalfa sprouts
  • 3 tomato slices
  • 2 eggs
  • Olive oil or butter
  • Salt and pepper
  • Parmesan cheese (optional)

~To do~

Heat a skillet and add a small amount of olive oil or butter. Fry eggs to your liking (over hard works bests for a not so messy wrap).  Heat the wrap for 30 seconds in the microwave, and then fill with eggs, arugula, sprouts, tomato and salt and pepper.  Add a sprinkle of Parmesan if you like, the roll and eat.

~Alternatives~

Turn the wrap into a breakfast salad by increasing the arugula to 1 cup ad adding another cup of spinach.  Put in bowl and top with eggs.  Serve with a piece of buttered sourdough bread.  Add a drizzle of dressing.

Maple bacon sandwich

80 sugar calories

~Shopping List~

  • 3 slices maple bacon
  • 2 slices cheddar cheese
  • 2 eggs
  • 1 small artisan roll
  • Butter
  • Salt and Pepper

~To do~

Cook bacon, reserving a small amount of bacon grease.

Beat eggs lightly in a small bowl; turn skillet to high.  Add eggs, sprinkle with salt and pepper, then scramble.  When almost done, place cheese on top of eggs.  Turn off heat and let cheese melt.  Toast and butter the bread, then top with eggs, melted cheese, and bacon.  Add salt and pepper to taste.

~Alternates~

Switch the roll for a whole-wheat tortilla to make a wrap.

Ham and egg crepe square

48 sugar calories

~Shopping List~

  • 2 Tbsp. flour
  • tsp Truvia or one packet
  • 3 Tbsp half and half
  • 1/2 Tbsp butter, melted
  • Canola oil
  • 2 eggs
  • 1 Tbps. parsley, chopped
  • 1 slice ham, diced
  • Salt & Pepper

~To do~

Slightly beat one of the eggs, then pour half of it into a small bowl with the flour; and which together.  Gradually add in half and half until combined.  Next whisk in the butter and a pinch of salt; bet until smooth.  Heat a lightly oiled frying pan over medium high heat.  Pour or scoop the batter onto the griddle, making one crepe.  Tilt the pan in a circular motion so that the batter coats the surface evenly.  Cook the crepe for about 2 minutes, until the bottom is light brown.  Loosen with a spatula, turn and cook the other side.  Remove from heat and place on a plate.

 

Scramble the reserved half egg lightly in the frying pan with the parsley, ham and salt and pepper; then put it in the crepe.  Fry the second egg in the pan, then put it in the crepe and fold the edges into a square shape.

~Alternatives~

You can also do this without the crepe.  Trade the crape for a piece of toast and scramble both eggs.