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Tuesday, April 16, 2024

Freezer Healthy Breakfast Sandwich

Courtesy of Jamie Miller, registered dietitian for the Village Health Clubs & Spas



Egg Mixture
5 large eggs
6 large egg whites
1/4 teaspoon black pepper
1 teaspoon salt
1/2 tablespoon olive oil or avocado oil
1 small yellow onion, diced
1 cup broccoli, chopped (fresh or frozen)
1 (8 oz) package sliced mushrooms
2 cups fresh spinach, roughly chopped or 1⁄3 cup frozen spinach
2 cloves garlic, minced
Breakfast sandwich
6 whole wheat English muffins, split
6 turkey slices, Canadian bacon,
or turkey sausage patties
6 slices reduced fat cheddar cheese (optional)


Preheat oven to 375o F. Grease a 9×13-inch baking
pan with cooking spray. In a large bowl, whisk together eggs, egg whites, salt, and pepper, and set aside. Heat oil in a large non-stick pan over medium heat, add in onions, and saute for about five minutes. Add in broccoli, mushrooms, and spinach and cook for another five minutes, or until veggies are tender. Add in garlic and saute for another 30 seconds.
Pour vegetable mixture into the egg mixture and stir, then pour that mixture into the prepared pan. Bake
for 20-30 minutes or until the eggs have fully cooked through. Use a round cutter or the rim of a glass to cut eggs into a circle the size of your English muffins.
To assemble the sandwiches, first toast your split English muffins, then place one slice of breakfast meat and slice of cheese on one side of the English muffin. Then top with a circle egg slice. Place the top English muffin on top, and let cool completely. When cooled, wrap tightly with plastic wrap or aluminum foil, then place into a freezer bag. Sandwiches may be frozen for three to six months. When ready to eat, unwrap and place in the microwave on a plate lined with a paper towel for 60 seconds or until heated through.


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