Prep and cook time: 5 min. Servings: 1
Breakfast Sammie ingredients
- 1 English muffin, toasted
- 1 oz. lower-sodium Canadian bacon
- 2 T. avocado, mashed
- dash of black pepper*
- 1 thin slice of tomato
Ingredients for the sides
- ½ med. banana, sliced
- 1 c. reduced-fat milk
- Smash 2 T. avocado with a fork.
- Top toasted English muffin with Canadian bacon, tomato, avocado and dash of pepper.
- Enjoy with a side of sliced banana and a glass of milk.
Per serving: 417 calories (106 from fat), 12 g total fat (4 g saturated fat), 47 mg cholesterol, 680 mg sodium, 56 g carbohydrate, 4 g fiber, 25 g sugar, 22 g protein.
Exchanges: 2 starch, 1 protein, 1 fat, 2 free, 1 milk, 1 fruit.
* To stay on track, limit yourself to three free exchanges per day. Free exchanges listed with a * can be enjoyed over and above that limit.
All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.