TASTE
Add protein, fat to bagels to make breakfast last longer
| • | Gourmet amigos |
By Elaine Magee
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Q. I buy this breakfast sandwich at my local bagel shop, and I would like to make it at home. I know they add butter to the bagel, and they use an egg mixture that heats up in the microwave.
A. Bagels are one of my favorite breakfast items, but if you want your breakfast to stick with you for at least a few hours, you're going to need to add some protein and a little fat to that mostly carbohydrate bagel, and even better if the bagel contributes some fiber. That suits this breakfast bagel sandwich to a tee because the egg substitute I'll be using is adding protein, the part-skim cheese is adding protein and some fat, the spinach and mushrooms are adding fiber and nutrients, and if you choose a whole-wheat or whole-grain bagel, you'll boost the fiber and nutrients even more.
I've been told these microwavable egg mixtures are a bit higher in fat, but I've tried using my favorite egg substitute, and it worked just fine. The savings between the original and the light version are shocking: The calories went from 725 to 437; fat grams from 39 to 7; saturated fat from 17 to 3.7 grams; cholesterol from 444 to 14 milligrams; fiber increased from 3.7 grams up to 12 grams.
Original sandwich contains (with egg mixture, spinach, mushroom, regular Swiss cheese, butter on the bagel, chives, salt and pepper) around 725 calories, 39 grams fat, 17 grams saturated fat, 444 mg cholesterol and 3.5 grams fiber per sandwich.
SPINACH AND MUSHROOM BREAKFAST BAGEL SANDWICH
Add mushroom slices to a small, nonstick frying pan coated with canola cooking spray and saute until nicely brown (about 3 minutes). Meanwhile, slice bagel in half and place in the toaster or toaster oven.
Add egg substitute to 5-inch diameter microwave safe ramekin or custard cup coated with canola cooking spray. Stir in spinach (if using frozen chopped spinach) and microwave on high for 1 minute. Sprinkle black pepper to taste over the top and freshly chopped chives.
Assemble bagel by placing cheese and browned mushrooms over the toasted bagel bottom, then top with the hot egg patty. If using fresh spinach, top the egg patty with the spinach leaves and tomato (if desired). Top with the other half of the toasted bagel. The Swiss cheese should melt nicely in the sandwich.
Makes 1 serving.
Elaine Magee is a registered dietitian. Lean more at www.recipedoctor.com.
