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Thursday, August 6, 2015


·         12 (1 ounce) slices reduced sodium Virginia or Black Forest Ham
·         3 (1 ounce) slices 100% whole grain bread, each slice cut into fourths
·         1 ½ cups (12 fluid ounces) fat free egg substitute
·         6 (1 ounce) slices veggie cheese
·         ¼ tsp. pepper
·         3 TBSP chopped fresh chives (optional)

1.      Preheat oven to 400˚
2.      Lightly coat 12 ups (4 ounces each) muffin tin with cooking spray
3.      Fit each ham slice into each cup (ham ends will be above cup edges)
4.      Divide bread among cups
5.      Divide egg substitute among cups
6.      Add cheese then sprinkle with pepper
7.      Bake on middle oven rack for 15 minutes
8.      Garnish with chives and remove the cups from the muffin tin and serve warm

Servings:  12
Serving Size: 1 muffin cup

Nutritional Information
Calories:  105
Fat:  3 g
Saturated Fat: .5 g                          TIP:
Cholesterol:  0 mg                           Use Galaxy Food brand pepper jack veggie
Sodium:  440 mg                                cheese slices to add extra spice and flavor.
Carbohydrate:  4 g
Fiber:  0 g
Protein:  13 g

Serving Suggestion:
Add 15 grams of carbohydrate such as one medium apple to this breakfast.

"The Perfect Day"
By: Nanette Cameron, RD

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