Egg Sandwich

Egg Sandwich

Health Rating
Prep Cook Ready in Servings
5 min 5 min 10 min 2


1/2 cup shredded Cheddar cheese, reduced fat (18%)
1 1/4 cup Egg white
2 spray (about 1/3 second) Olive oil cooking spray
1 1/4 cup Plum tomatoes (diced)
1/4 tsp Salt and pepper (to taste)
2 slice Turkey bacon, cooked
4 slice Whole wheat bread (toasted)


Microwave the turkey bacon strips for 3 minutes or until crisp. Set aside.

Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir about 1 1/2 minutes or until the egg whites are set.

To serve: Spoon the egg whites onto the toast. Top with cheese, turkey bacon, and diced tomatoes.

Nutrition Facts

Per Portion

Calories 362
Calories from fat 99
Calories from saturated fat 44
Total Fat 11.0 g
Saturated Fat 4.9 g
Trans Fat 0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 3.9 g
Cholesterol 27.5 mg
Sodium 1141 mg
Potassium 665 mg
Total Carbohydrate 31 g
Dietary Fiber 5.3 g
Sugars 7.2 g
Protein 35 g

Dietary servings

Per Portion

Grain 1.6
Meat 0.1
Meat Alternative 2.3
Milk Alternative 0.6
Vegetables 1.2

Energy sources

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada