The Egg McMuffin….Healthified

I’m not sure if it’s the pregnancy thing or what, but I can’t get enough cheese! J didn’t help the situation when he brought back some delectable Wisconsin cheese after a salmon fishing trip.
We’ve got squeaky cheese curds on the left, 2 year aged cheddar, and Apple Jack (blend of mozzarella and something else yummy)
I LOVE cheese and fruit platters. I mean the apple with the aged cheddar is like peanut butter & jelly….a match made in heaven.
The only thing missing in this picture….a nice glass of wine 🙁

I incorporated one slice of the aged cheddar and one slice of the apple jack into the Egg McMuffins, but you could use laughing cow for a lower calorie option.

Egg McMuffinHealthified
modified from Clean Eating Magazine
White vinegar, as needed
1 large omega 3 egg
olive oil spray
1 C spinach
1 whole-wheat English muffin
2 thin slices cheese or 1 Laughing Cow wedge
1 slice tomato or 1 T salsa
sea salt and fresh ground pepper
1 tsp hot sauce like cholula
This was my first time making poached eggs! Bring a large, deep sauce pan with at least 5 cups water to a boil. Add about 1 tsp vinegar for every cup of water. (Taste to make sure vinegar is barely noticeable). Lower heat to a slow simmer. Carefully crack egg into a teacup or ladle. Lower teacup pr ladle into water and pout egg out as gently as possible to not break yolk. Egg white will coagulate in water and turn white. Cook until white is formed and set and yolk beings to thicken but is not hard, 3-4 minutes. Remove egg with slotted spoon or strainer; set aside.
NOTE: to have a more fully cooked poached egg as J likes and I have to have right now…..let cook for about 6-8 minutes. Gently lift egg out of water and lightly press yolk (without breaking) to see if it has solidified. Toast English muffin in toaster.

To assemble, melt or spread cheese on base slice of muffin, add spinach leaves, top with salsa or fresh tomato slice. Top with poached egg, sea salt and pepper, a splash of hot sauce and the toasted top.

Nutrition: calories about 243, fat 8.5g, protein 14g, carbs 31 g, fiber 5.5g

Your kids aren’t the only ones that get to go back to school….
Looking for a fun way to learn about nutrition and socialize with your friends? Try a Health Study. Each week a small group of friends, colleagues, etc, meet for a “nutrition get-together” based on various topics including: truth on fad diets, clean and green eating, label reading, how to feed the family nutritiously, nutrition beauty secrets and many more! You will be the savviest foodie on the block! A healthy snack and recipe will be provided. Topics can be selected by the group.
Prices vary on group size.

Until next time…
look good, feel good, do good

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