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Skinny Eggs and Ham on Bagels

Skinny Eggs and Ham on Bagels

Ingredients

100g cherry tomatoes   
12 fresh flat parsley leaves 
canola cooking spray  
4 eggs  
4 egg whites
125ml reduced fat evaporated milk
ground white pepper to taste
2 wholemeal bagels, halved
100g shaved lean ham

 

Method

1. Cut the cherry tomatoes in half and place on a non stick baking tray. Grill until soft and the skins begin to shrink. Remove and keep warm.

2. Put the parsley leaves on another baking tray, lightly spray with the oil and grill until crisp.

3. Put the egg, egg whites and evaporated milk in a bowl. Whisk to combine and season with a little white pepper.

4. Pour the egg mixture into a non stick fry pan and cook over a low heat until the egg starts to set.  Stir gently until just cooked.  Do not overcook or the texture will not be smooth.

5. Toast the bagels and top the bases with a little of the shaved ham, scrambled eggs, cherry tomatoes and crisp parsley leaves.

 

Nutrients Per Serve

Energy 1586kJ (379cal)
Total Fat 8.6g
Saturated Fat 2.6g
Monounsaturated Fat 3.0g
Polyunsaturated Fat 1.6g
Protein 26.0g
Carbohydrate 48.0g
Fibre 6.4g
Sodium 989mg
Cholesterol 194mg
Serves 4
Preparation Time 20 mins
Cooking Time 5 mins

This recipe can be found in the Deliciously Healthy Cookbook. Recipe and image provided courtesy of Media 21.

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