Eat Fit Not Fat – Egg McMuffin Makeover
Mike and I have been on a real breakfast sandwich kick the last couple of months and I wanted to share with you our latest creation with a little help from good old Pinterest. I’d like to call it, the 6 day Egg McMuffin Makeover. Who doesn’t love a mouth watering bacon or sausage, egg and cheese on a hearty bagel or buttery croissant? Pretty much an American staple. So I decided we would whip up the healthy version of this classic sandwich for this weeks edition of eat fit not fat. Essentially, with a little prep work on Sunday night, you can have hot and delicious breakfast sandwiches within minutes for the next 6 mornings. This method saved us a lot of time this week and helped us get out the door and on our way to work just that little bit faster, which we definitely needed
Egg McMuffin Makeover
12 eggs, 12 slices of Sargento Ultra Thin cheddar cheese (only 45 calories per slice), 12 whole wheat English Muffins, and we decided to add some green onions and cracked black pepper.
We decided to make 2 batches of 6 because we used our muffin top tin. This provided a larger circumference of egg product to English muffin ratio rather than using a standard muffin tin. First we greased the bottom of the pan before placing the eggs into the muffin holes.
We used a knife to split the yolk so the yolk could have the opportunity to cook through the whole egg and not just the middle. We also used some green onions and sprinkled cracked black pepper in to spice things up a bit .
We cooked the eggs for about 25 minutes at 350 degrees. They slid out of the muffin top tin very easily.
We let the eggs cool on our cutting board for approx. 15 minutes.
Place your English muffins on a cookie sheet to create an assembly line for your sandwiches.
Place your cheese on the bottom piece of each English muffin. Fold the corners in towards the center if they spill over the muffin.
Next place your cold Canadian Bacon on top of the 6 slices of cheese.
After placing the Canadian bacon, place your cooked eggs on top. Then place the tops of your English muffins on top of each egg. We wrapped each English muffin sandwich like a present in a piece of wax paper. Wax paper will help retain the muffin when its frozen and then is microwaved a couple days later. We then placed 6 muffins in 1 freezer zip lock bag.
We repeated this entire process twice, secondary to only having 1 muffin top tin that held 6 eggs. Then placed both bags in the freezer.
The next morning, we attempted the microwave process. Place your wrapped sandwich into the microwave and cook for 3 minutes on 50% power, flipping the sandwich over every minute. This should be sufficient in heating the sandwich. I then added some left over avocado salsa we had from Super Bowl Sunday. You are definitely encourage to add your own healthy toppings or whatever you have time to do in your own morning routine. Some other ideas may include sprouts, tomato, sauteed mushrooms and onions, etc. Use your imagination!
Some interesting data :
McDonald’s Egg McMuffin
300 Calories and 12 grams of fat
Dunkin Donuts Sausage, Egg and Cheese on a Croissant
680 Calories and 33 grams of fat
Egg McMuffin Makeover Sandwich
255 Calories and 11 grams of fat
I can’t say how great it was to have a hot breakfast that was portable 6 mornings in a row for 2 people. If you’re cooking for one your set for almost 2 weeks! A nutritious and affordable breakfast that will keep you satisfied till it’s lunch time.
- 12 large eggs (may substitute Egg Beaters or use all egg whites, if desired)
- 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
Step By Step
- BAKE THE EGGS. Preheat oven to 350 degrees. Spray jumbo muffin tins, 7 to 8 oz. ramekins, muffin top pan, or whoopie pan with cooking spray. Add an egg to each one (or equivalent amount of Egg Beaters or egg white). 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.)
- ASSEMBLE MUFFINS. Split open muffins; on each one, stack a slice of cheese, a Canadian bacon slice and a baked egg.
- WRAP & FREEZE MUFFINS. For microwave reheating, wrap each muffin in parchment or wax paper. For oven reheating, wrap each muffin in aluminum foil. Place wrapped muffins in plastic freezer bag and freeze.
- REHEAT IN MICROWAVE. If thawed, 40-60 seconds at full power. If frozen, 3 minutes at half power, turning over after each minute.
- REHEAT IN OVEN. In 350 degree oven, place on baking sheet and heat for 15 to 20 minutes if thawed; 30-40 minutes if frozen.