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Tuesday, May 5, 2015


·         ¼ cup egg substitute (i.e. Egg Beaters)
·         1 soy sausage (Morning Star Farms Patty), chopped
·         1 slice veggie cheese (pepper jack flavor)
·         1 100% whole wheat English muffin
·         Cooking Spray

1.      Spray a cereal bowl with cooking spray
2.      Pour egg substitute and chopped breakfast sausage in a bowl
3.      Cover with plastic wrap and microwave 2 to 3 minutes
4.      Toast English muffin
5.      Place egg and sausage on one-half of muffin
6.      Top with cheese and place the other half of muffin on top of the cheese

Servings:  1 muffin

Nutritional Information
Calories:  245
Fat:  6 g
Saturated Fat: 0 g                   TIP        
Cholesterol:  0 mg                   Use any 100% whole wheat English muffin
Sodium:  400 mg                     muffin with 100 calories for this recipe, 
Carbohydrate:  24 g                 i.e. Aunt Millies.
Fiber:  4 g
Protein:  24 g

"The Perfect Day"
By: Nanette Cameron, RD

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