Courtesy of Elaine Magee

The
mostly egg white egg substitute is adding protein, the part-skim cheese is
adding protein and some fat, the spinach and mushrooms are adding fiber and
nutrients, and if you choose a whole wheat or whole grain bagel, you’ll boost
the fiber and nutrients even more. The savings between the original and the
light version are shocking! The calories went from 725 to 437 and the fat grams
went from 39 to 7, saturated fat from 17 to 3.7 grams, cholesterol went from 444
to 14 milligrams, fiber increased from 3.7 grams up to a whopping 12 grams.

Original sandwich contains (with egg mixture, spinach, mushroom, regular
Swiss cheese, butter on the bagel, chives, salt and pepper) contains around 725
calories, 39 grams fat, 17 grams saturated fat, 444 mg cholesterol and 3.5 grams
fiber per sandwich.

Makes 1 serving

Ingredients

3/4 cup sliced fresh mushrooms (crimini or regular)

1 whole grain or whole wheat bagel

6 tablespoons egg substitute (i.e. Egg Beaters)

1/4 cup frozen chopped spinach, thawed and gently squeezed of extra water (or
1/2 cup fresh spinach leaves)

Black pepper to taste

2 teaspoons freshly chopped (or frozen and thawed) chives

3 tablespoons shredded part-skim Jarlsberg or reduced fat Swiss cheese

Two slices fresh tomato (optional)

Directions

1. Add mushroom slices to a small nonstick frying pan coated with canola
   cooking spray and sauté until nicely brown (about 3 minutes). Meanwhile, slice
   bagel in half and place in the toaster or toaster oven.
2. Add egg substitute to 5-inch diameter microwave safe ramekin or custard cup
   coated with canola cooking spray. Stir in spinach (if using frozen chopped
   spinach) and microwave on HIGH for 1 minute. Sprinkle black pepper to taste over
   the top and freshly chopped chives.
3. Assemble bagel by placing cheese and browned mushrooms over the toasted
   bagel bottom, and then top with the hot egg patty. If using fresh spinach, top
   the egg patty with the spinach leaves and tomato (if desired). Top with the
   other half of the toasted bagel. The Swiss cheese should melt nicely in the
   sandwich.

Per sandwich: 437 calories, 31 g protein, 66 g carbohydrate, 6.7 g fat, 3.7 g saturated fat, 1.5 g monounsaturated fat, 1.5 g polyunsaturated fat, 14 mg cholesterol, 12 g fiber, 890 mg sodium. Calories from fat: 14%.