Trafficking weekend
English breakfast muffin
Servings: an adult
Preparation time : 10 minutes
5 minutes: the cooking time
Calories per serving: 309kcal ( 1293 kJ)
ingredients:
1 English muffin , whole wheat bread cut in half
1 poached egg
1 slice of lean ham roast
Reduced fat cheese or semi-hard "light" paste 20g
2 tablespoons low- fat spread
20g fresh spinach leaves
1 pinch ground black pepper
Oozing poached egg on a layer of cheese and roast ham - which is not to love about this low calorie version of the classic full English muffin ?
Preheat the grill. Toast muffins on cut sides only. Poach eggs in simmering water for 3-4 minutes until the bolt is set but still runny in the middle. Spread toasted sides with low fat spread and throw the spinach, ham and cheese. Place the poached egg on a muffin half , season with black pepper and top with the other muffin half .
Tips:
If you prefer, you can scramble the egg with 4 tablespoons semi-skimmed milk. Pour the mixture into a heated mold . Cook and stir until eggs are just set .
Or you can try :
oats overnight - combine oats and apple juice and let sit overnight in the refrigerator . In the morning , add low fat yogurt , honey to taste and fresh fruits like berries .
baked eggs - put an egg ( yellow continuous ) and some cream in a ramekin . Put the ramekins in a baking dish and fill with hot tap water if it is 3/4 of the way up the ramekin . Bake for 15 minutes or until the egg yolk is to your liking .
full English breakfast healthy - for a healthy version of the king of the morning meal , combine eggs, bacon , mushrooms, grilled tomatoes and baked beans , go to our Meal Mixer.
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