Egg and cheese breakfast sandwich - ideas to add some pizzaz?
I read another post about the pre-made egg white patties and thought "Hmmmm, I can do this myself". I took the rest of my carton of egg beaters and my silicone egg ring and made five egg white patties.
I put the egg whites on sandwich thins or bagel thins bread with a slice of non fat cheese (and add a splash of light mayo and hot sauce).
YUM.
As it stands, this is the calorie (and PP) breakdown
thin bagel or whole wheat sandwich thin - 100 kcal / 3 PP
nonfat cheese - 25 kcal / 1 PP
2 egg whites (shaped in a nice circle) - 45 kcal / 1 PP
< TBSP light mayo - 20 kcal / 1PP
hot sauce - N/A
_________________
190 kcal / 6 PP
Does anyone have any low cal (or low PP for those that are doing WW) YUMMY ideas that I can add to this to add some variety to my breakfast sandwich?
Crumbled bacon? I know a lot of people freak out at "bacon", lol, but one piece (or even half) will go a long way flavor-wise. Try the "cook this, not that" books, they have some awesome breakfast ideas.
I get something similar at Subway once in a while. It includes a very thin slice of "Black Forest" ham, and I have them toss in a few spinach leaves. It gets heated to melt the cheese, the English muffin is toasted. I add hot sauce also, and eat grape tomatoes alongside - love veggies at every meal
You could also pre-make the eggs with other vegetables like roasted red peppers, mushroom, spinach etc.
I'm gonna try spinach and a slice of sandwich meat and then spinach and a piece of bacon (I don't freak out at bacon - bacon makes everything better LOL)
Third on the spinach! Or other veggies - you can even scramble them into your egg white patties when you make them, then have a variety sitting ready to go. I like broccoli and bell pepper a lot in my eggs.
I also love bacon, and just a little goes a long way, or you can put a small amount of turkey sausage or etc in.
Roasted red or orange bell peppers.
Leftover cooked greens.
Thin slices of avocado (or thicker ones and no cheese) and thinly sliced scallion
oven-roasted tomatoes (you can even make them from canned)
Pickled peppers (like sandwich hots)
fresh herbs (mint, holy basil, etc), sliced raw jalapeno and pickled carrot and daikon (kind of a banh mi)
Olive tapanade instead of the cheese, or just chunks of olives layered in.
Enchilada sauce (or other chili-based sauce) - this is good with some homemade "refried" beans - I just cook beans down with onions and chipotle in adobo, then mash them.
A smear of mayo and mustard, then lettuce and tomato makes it kind of like an egg-salad sandwich.
I love spreading on a little sofrito, neufchatel or goat cheese (or a combo of them) onto my egg sandwiches. I always cook my egg whites with a lot of baby spinach. Sometimes I make a simple cheese sauce for my daughter (she loves macaroni and cheese) but I use a combo of 2% Mexican cheese blend and gorgonzola. When it's refrigerated, it sets and becomes spreadable. Yum!
A little turkey bacon or turkey sausage is a great addition too, and you can even add in some maple syrup into the sausage to get the savory/sweet, or even spread some jam onto it.
For the past week, I've been pan-searing deli-sliced chicken breast (3 slices for 50 calories) and adding it to my egg white/spinach with swiss on a high fiber English muffin.
I add whatever I have in the fridge. Bits of bacon, sausage are always good and add lots of flavor for minimal calories. I also like to add onions, jalapenos, tomatoes, mushrooms, spinach into my egg sandwiches.
I've been making egg white patties with mushroom and spinach. Piling that up on 1/2 a bagel thin with 2 thick slices of tomato, whatever meat I have in the fridge (usually lowfat turkey), fat free american cheese, a spread of fat free cream cheese, salt and pepper. VERY yummy.
I like splashing in a little Worcestershire sauce when I'm scrambling eggs for a breakfast sandwich or burrito. It fills that meating/umami craving when I don't want the calories or hassle of bacon or sausage.
The Sofrito sounds absolutely yummy.. I am going to have to do some hunting for that around our area ( one bad thing about living in the "boonies" *lol*) I will also have to try the Worcestershire trick.
I preprep what I just call veg to add to my eggs in the morning.. I usually cut up an onion, celery heart, several carrots, green and red peppers.. I saute these. It reduces in size drastically. Once it has cooled I put it in Sandwich Zippy Bags so that it is about 1/4 an inch thick when patted out flat. Then freeze it. This makes it easy to grab it from the freezer and snap off a portion when I am in a hurry in the morning. Best part 1/4c only adds about 30 calories (depending on what veggies you put in) which adds a lot of tummy filling flavor.
I also do my eggs in the microwave in a wide coffee cup.. they turn out texturally pretty nice and the coffee cup is the perfect size for my english muffin.
I use frozen chopped spinach in just about everything, scrambled eggs, egg patties, meatloaf, pasta sauce, etc...Sauteed with a little bit of olive oil (I use my pump your own spray bottle) and onions would add a lot of flavor, some extra fiber and as I understand it on the new PP no extra points =] (or does the mist of olive oil do something to the PP value?)
Green peppers, red peppers, garlic, etc...Sooo many ideas to change it up!