Freezer MealJanuary 07, 2014
Calories
226
Sodium
756mg
31% DV
Fat
3g
5% DV
Protein
16g
32% DV
Carbs
41g
14% DV
Fiber
11g
46% DV
Healthy Egg McMuffin
1
12
12 egg whites
12 100% whole grain English muffins
12 slices Canadian bacon
12 slices low calorie cheese (ultra-thin regular cheese or low-fat cheese; look for 45 calories or less per slice)
black pepper, freshly ground
12 100% whole grain English muffins
12 slices Canadian bacon
12 slices low calorie cheese (ultra-thin regular cheese or low-fat cheese; look for 45 calories or less per slice)
black pepper, freshly ground
1. BAKE THE EGGS. Preheat oven to 350 degrees. Spray jumbo muffin tins with cooking spray. Add an white egg to each one. Sprinkle with black pepper, if desired. Bake for 10-25 minutes until set and completely cooked. (The time will vary depending on the type of pan you are using, so keep a close watch.)
2 .ASSEMBLE MUFFINS. Split open muffins; on each one, stack a slice of cheese, a Canadian bacon slice or sausage patty, and a baked egg.
3. WRAP & FREEZE MUFFINS. For microwave reheating, wrap each muffin in parchment. Place wrapped muffins in plastic freezer bag and freeze.
4. REHEAT IN MICROWAVE. If thawed, 40-60 seconds at full power. If frozen, 3 minutes at half power, turning over after each minute.
Nutritions
Calories
226
Sodium
756mg
31% DV
Fat
3g
5% DV
Protein
16g
32% DV
Carbs
41g
14% DV
Fiber
11g
46% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g5%
Polysaturated Fat1g6%
Monosaturated Fat1g9%
Cholesterol15mg5%
Sodium756mg31%
Potassium452mg12%
Protein16g32%
% DAILY VALUE*
Total Carbohydrate
Fiber11g46%
Sugar9g18%
Vitamin A750IU15%
Vitamin B60.63mg31%
Vitamin C1mg2%
Calcium51mg5%
Iron4mg24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.