Preparation time: 10 minutes

1/4 cup liquid egg substitute
2 tablespoons skim milk
2 dashes salt
1 dash black pepper
Cooking spray
1/2 whole wheat bagel (1 1/2 ounces)
1 ounce Canadian bacon
1 tablespoon thick and chunky salsa (optional)
3/4-ounce slice fat-free American cheese

In a small bowl, whisk together egg substitute, milk, salt, and pepper; set aside. Coat a small nonstick skillet with cooking spray and warm over medium-low heat. Add egg mixture and scramble, stirring frequently, until the egg is firm. Meanwhile, lightly toast bagel half. Top with Canadian bacon, scrambled egg, salsa, and cheese. Warm in a toaster oven, or in a full-size oven 5 inches from the heating element, until the cheese is melted. Serve right away.

Yield: 1 melt
Serving Size: 1 melt

Nutrition Facts

Per Serving:
Calories: 252
Carbohydrate: 31 g
Protein: 23 g
Fat: 4 g
Saturated fat: 1 g
Sodium: 1,320 mg
Fiber: 4 g
Exchanges per serving: 2 starch, 2 1/2 very lean meat
Carbohydrate choices: 2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://www.diabetesselfmanagement.com