Sprouted-Wheat Breakfast Sandwich
December, 2004

Serves 1 / Do you think eating a bagel for breakfast means too many carbs and calories? Nutritious sprouted-grain bagels contain complex carbs, essential for brain function. Long-lasting carbs also help prevent dips in blood sugar, averting cravings and hunger pangs. If you can’t find prosciutto, substitute shaved Canadian bacon or soy bacon.

1/2 sprouted-wheat bagel
1/4 teaspoon extra-virgin olive oil
1 egg white or 1 whole egg
3/4 ounce (about 1/4 cup) shredded low-fat mozzarella or cheddar cheese
1/2 ounce prosciutto
A few fresh arugula leaves


1. Toast the bagel half. Meanwhile, place a small nonstick pan over medium-high heat. When hot, add oil, then egg white or egg. Fry until set.
2. Immediately top warm bagel with shredded cheese, followed by hot egg. Top with prosciutto and arugula leaves. Serve immediately.


PER SERVING: 238 cal, 21% fat cal, 6g fat, 2g sat fat, 25mg chol, 19g protein, 28g carb, 1g fiber, 728mg sodium