Friday, August 17, 2012

Power Food Friday - Breakfast Sandwiches At Home

We've mentioned it before, but in case you forgot, Small One and I ran college cross country and track together.  In many ways, running has always been the center of our friendship as well as the catalyst for many of our other friendships.  Because of a string of injuries, Small One hasn't done a whole lot of running since graduation. That all changed though when our friend Pam and I talked her into signing up for a half marathon on a whim last spring.  (remember?) The fitness peer pressure has continued because I just convinced Pam to sign up for her first full marathon and she in turn persuaded Small One to sign up for another half.  And to round out the trifecta, I'll be joining them at the starting line in Philadelphia this November.  To top off the craziness, I'll also be running the Marine Corps Marathon the last weekend of October.

With all of this marathon training ahead of us, we also have a lot of eating ahead of us.  We thought it would be fun to bring you Power Food Fridays every week until the race.  We will keep you posted on how the training is going, and on what we're eating to stayed fueled and fit!

Our first Power Food Friday recipe is Breakfast Sandwiches At Home.  They really are super simple to make and way healthier than something you'll pick up at your local fast food joint.  Packed with protein these breakfast sandwiches are the perfect recovery food after a morning workout!

-1 English muffin, sliced and toasted
-1 Tbs of chopped greens or veggies
-3 Tbs of liquid egg whites  (or the white of 1 egg)
-1 slice of turkey bacon, fried
-1 slice of low fat cheese
-Salt and Pepper

**Ingredients are for one sandwich.  I like to prepare the eggs and the bacon at the beginning of the week and then just zap them in the microwave before work in the morning.  It's a hot breakfast in seconds!

Preheat the oven to 350 degrees.

To make the eggs, grease a muffin tin for each sandwich.  Place 1 Tbs of chopped vegetables or greens (here I used spinach) in each cup.  Top the veggies with a little bit of salt and pepper then add 3 Tbs of liquid egg whites.  Bake the eggs for 10 minutes.  Remove them from the oven and let them cool for a few minutes.  Run a knife around the edge of each egg and use a fork to gently remove them from the tin.

Toast the English muffin and top with a slice of cheese, the prepared egg whites, and a slice of turkey bacon. I used reduced fat English muffins which ring these breakfast sandwiches in at under 250 calories.  I like to enjoy them with some coffee and a Greek yogurt for a high protein breakfast after my morning run.  Often times I'm racing out the door in the morning, so I just wrap my sandwich in foil and take it with me!

Here's to food that fuels your fitness!

Tall One

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