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Egg White, Tomato, & Avocado Sandwich

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255 CALORIES 32g CARBS 10g FAT 16g PROTEIN
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Egg White, Tomato, & Avocado Sandwich
Egg White, Tomato, & Avocado Sandwich Recipe

Recently a reader reached out asking for a quick way to make her favorite Panera Power Breakfast Sandwich at home.  The Panera version starts with a sprouted bagel flat that is filled with egg whites, cheddar cheese, spinach, tomato, and avocado and clocks in at around 400 calories.  Luckily it couldn't be easier to make this at home.  Since I normally aim to have around a 400 calorie breakfast with fruit and coffee, I knew I wanted to create a version that came in around 250-300 calories.  To do that, I started with a light English muffin (a bagel thin, sprouted bread, or a sandwich thin would also work) and decided on quick microwave egg whites to make this achievable on the busiest mornings.  From there, all you need is tomato, some fresh spinach, avocado, and the cheese.  Easy, filling, and nutritious.

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The Recipe
Egg White, Tomato, & Avocado Sandwich

Egg White, Tomato, & Avocado Sandwich

PREP TIME: 2 Min
COOK TIME: 3 Min
TOTAL TIME: 5 Min
Breakfast
Diets:
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Ingredients

US METRICS
  • 2 U egg whites
  • 1 U light English muffin
  • 1/4 U tomato, sliced
  • 1/4 cup spinach leaves
  • 1/4 U avocado
  • 2 tbsp. part skim shredded mozzarella

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Instructions

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1

Spray a mug or bowl with cooking spray. Add the eggs whites and cook for 1-1.5 minutes until cooked through. Since egg whites can pop a little in the microwave, you may want to cover the bowl with a paper towel.

2

Meanwhile toast the English muffin.

3

Create the sandwich by layering the eggs, tomato, spinach, avocado, and mozzarella.

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Nutritional Facts
Serving Size: 1 sandwich
Amount Per Serving
Calories 255
Calories from Fat 96
% Daily Value *
Total Fat 10g
16%
Saturated Fat 2g
11%
Monounsaturated Fat 1g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 7mg
2%
Sodium 375mg
16%
Total Carbohydrate 32g
10%
Dietary Fiber 11g
47%
Sugars 2g
Protein 16g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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