"Be Happy" Breakfast Sammie

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Be Happy Breakfast Sammie

This traditional morning treat has everything you need for a quick breakfast—Canadian bacon, avocado and tomato—all between a split English muffin. Enjoy with a glass of milk and half a banana for a complete start to your day! On a low-sodium diet? Skip the Canadian bacon to save around 280 mg sodium.

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


  1. Smash 2 T. avocado with a fork.
  2. Top toasted English muffin with Canadian bacon, tomato, avocado and dash of pepper.
  3. Enjoy with a side of sliced banana and a glass of milk.

Nutrition Information

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.

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