Breakfast Sandwich

I need protein in the morning…

One of my favorite things to eat for breakfast is an Egg McMuffin, it’s actually a fairly healthy way to fuel up in the morning. It’s sort of the perfect breakfast. I have to eat some form of protein for breakfast or I fade by 10:30 am. If that doesn’t happen, I have my “10:30 cheese” snack. It’s basically hypo glycemia. Anyway, I digress, back to the perfect breakfast sandwich…

The Egg McMuffin is McDonald’s signature breakfast sandwich; it was invented in the late 1960s and was introduced nationwide in 1972.

The standard Egg McMuffin includes an egg patty, one slice of American cheese, one piece of Canadian-style bacon and liquid margarine on an English muffin. It has 300 calories, 30 g carbohydrates, 2 g dietary fiber and 18 g protein. The breakfast sandwich has 30 percent of the daily value for calcium, 10 percent of the daily value for vitamin A and 20 percent of the daily value for iron.

Starbucks has several up-scale versions of the egg McMuffin that are quite delicious.

Breakfast Sandwich

1  egg
1 slice of cheddar or swiss
1 slice of meat – ham, Canadian bacon, sausage or turkey deli meat
1 English muffin

Whisk the egg in a small bowl. Pour it out into a small skillet (preferably cast iron) on medium heat. When you start to see bubbles and holes forming on the top, gently use your spatula to shape the egg into the size of an English muffin. Remove the egg and place it onto one half of your toasted muffin. Top with cheese and your choice of whatever meat you have – ham, Canadian bacon, sausage, turkey deli-meat. Place the other toasted muffin on top.


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