|
Cajun Egg Sandwich Ingredients: Nonstick cooking and seasoning spray 1 cup chopped smoked reduced-fat turkey sausage 1/4 cup sliced green onions 1 large clove garlic, minced 1-1/2 cup egg substitute 3 tablespoons skim milk 1/8 teaspoon red pepper 1/8 teaspoon black pepper 1 can (14.5 ounces) chopped tomatoes with jalapeno peppers, drained 3 large English muffins, split, toasted Hot pepper sauce, if desired Directions: Spray 10-inch skillet with cooking and seasoning spray. Cook and stir sausage, onions and garlic one to two minutes or until tender-crisp. Meanwhile, combine the egg substitute, milk and peppers. Pour into skillet. Cook without stirring until mixture begins to set on bottom and sides. Lift and fold partially cooked eggs so non-cooked portion flows to bottom of pan. Heat tomatoes until warm. Divide egg mixture evenly over English muffin halves. Spoon some tomatoes over each. Serve with hot pepper sauce, if desired. Nutrition information per serving (1 sandwich): Calories: 140 Carbohydrates: 16g Saturated fat: <1g Sodium: 537mg Protein: 12g Total fat: 3g Cholesterol: 16mg
|