Ham and Cheese Breakfast Sandwich with Mango Chutney

This sandwich packs protein from egg and soy ham, calcium from cheese, and fiber and B vitamins from the whole-grain muffin. If you can't find soy ham, use Canadian bacon or ham.

Yield: 4 servings (serving size: 1 sandwich)

Ingredients

• Cooking spray
• 8  (1/2-ounce) slices soy ham (such as Lightlife) or Canadian bacon
• 4  large eggs
• 4  whole-grain English muffins, split and toasted
• 8  teaspoons  mango chutney
• 3/4  cup  (3 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

Preheat broiler.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add ham; cook 2 minutes on each side or until lightly browned. Remove from pan; keep warm. Reduce heat to medium; recoat pan with cooking spray. Break eggs into hot pan; cook 1 minute on each side or until desired degree of doneness.

Place muffin halves, cut sides up, on a baking sheet. Spread 2 teaspoons chutney over bottom half of each muffin; top with 2 ham slices, 1 egg, and 1 tablespoon cheese. Sprinkle 2 tablespoons cheese over top half of each muffin. Broil 1 1/2 minutes or until bubbly. Place top halves of muffins over the bottom halves.

Nutritional Information

Calories:

334 (30% from fat)

Fat:

11g (sat 4.8g,mono 3.7g,poly 1.5g)

Protein:

24.8g

Carbohydrate:

34.7g

Fiber:

4.7g

Cholesterol:

228mg

Iron:

3.4mg

Sodium:

865mg

Calcium:

380mg