Day 14: 220 Calorie Egg Whites & Cheese Breakfast Sandwich

I kicked off week 3 on Body For Life today with a super yummy egg white and cheese breakfast sandwich.
Yummy Breakfast Sandwich
The great thing about it is that it has only 220 calories! It is made from egg whites and is loaded with protein and low in fat. To make it, first gather up your ingredients:

  • 3/4 cup egg whites
  • 1 piece of wheat bread
  • 1 slice of cheese
  • PAM cooking spray

The egg whites I used were All Whites Egg Whites:
Egg Whites
The cheese I used is Tillamook Pepper Jack that I got at Costco, but any cheese will do.
Super Yummy Cheese
The bread I used is Nature’s Own Double Fiber Wheat, which is only 50 calories per slice. I also like it because it doesn’t have any high fructose corn syrup or artificial crap like many breads do.
Really Low Calorie Bread
Pre-heat the frying pan on a medium temperature (I did 5 on my gas stove). Once the pan is warm enough to where a water drop fizzles when dropped in it, spray the pan with PAM and pour in 3/4 cup of egg whites. Scramble the eggs until they are starting to solidy, but are still moist:
Scrambled Egg Whites
Gather the eggs towards the middle of the frying pan and place the slice of cheese on top of the eggs. While holding the cheese, use the spatula to gather up any extra eggs and place them under the cheese. Repeat on all four sides until the eggs are all under the square area of the cheese.
Forming the Eggs
Once all of the eggs are under the cheese, turn the heat down a little (I turned my gas stove down to 4). Put the toast in the toaster now.
About the time the toast pops up, the eggs should be just right, having molded together into form with the cheese melted over the top of them. Gently run the spatula under each side to ensure that none of it is sticking to the pan.
Scooping the eggs
Grab your toast
And plop the eggs and cheese down on top of it. It should fit perfectly. Enjoy!

Yummy Breakfast Sandwich
Egg Sandwich Close Up
Nutritional Information

Calories 220
Protein 29 g
Fat 6.5 g
Carbs 14 g
Sugar 1 g