Sunday, December 4, 2011

Vermont Breakfast Sandwich

This breakfast sandwich is exploding with flavor and satisfies both sweet and savory cravings.  A toasted corn english muffin is topped with VT maple apple sausage, a cage-free fried egg, melted cabot cheddar cheese, and scallions.  It is truly an amazing creation. I recommend the Al Fresco apple chicken breakfast sausage because they are all natural (no preservatives, GMOs, or MSG) are gluten free and are made with skinless, lean chicken meat.  They have 75% less fat than pork sausages and taste so much better! The corn english muffins adds a little bit of sweetness, but you could use whole wheat english muffins too!

The Great Egg Debate- Eggs are a great source of protein (with 10 g per egg) and can help you feel satisfied longer than cereal or simple carbohydrates. Yes whole eggs have cholesterol, but there is a lot of other great benefits to eating eggs too.  Don't bother with egg whites, eat the whole egg! The yolk contains the fat (to help you feel full) as well as B-vitamins and iron. Eating 1-2 eggs a few times a week should not affect your cholesterol. The saturated fat in that extra portions of meat will raise your cholesterol faster than any measly egg. Combining an egg with a complex carb (a whole grain english muffin, wheat toast, or oatmeal makes for a great breakfast.

Vermont Breakfast Sandwich
Makes 1 sandwich

Ingredients:
1 Thomas corn english muffin
1 1/2 Al Fresco breakfast sausage link
1 egg
1 ounce Cabot Seriously Sharp Cheddar
1 Tbsp scallions, chopped

Directions:
In a small frying pan heat the chicken sausage for ~5 minutes (they come pre-cooked).  Meanwhile fry an egg in a non-stick pan and toast the english muffin.  Assemble the sandwich: Place the english muffin on a cookie sheet.  Cut the sausage in half lengthwise and and place on the english muffin.  Carefully place the egg on the sausage and top with a slice of the cheese and the scallions.  Place under the broiler for 3-5 minutes or until the cheese is melted.

Nutrition Facts: 1 sandwich
390 calories, 24 g protein, 32 g carbohydrates, 20 g fat, 470 mg sodium

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