Eggs And Beef On An English Muffin
|English muffins||2 , split and toasted|
|Non stick spray||1|
|Beef round steak||3 Ounce|
|Eggs/1/2 cup fat free egg substitute||2|
|Skim milk||2 Tablespoon|
|Ground black pepper||1 Pinch|
|Skim milk||1⁄3 Cup (5.33 tbs)|
|Dijon mustard||1 Teaspoon|
|Low sodium chicken bouillon powder||1⁄2 Teaspoon|
|Lemon juice||1⁄4 Teaspoon|
|Minced parsley||1 Tablespoon|
For the eggs and beef: Spray an 8" X 8" baking dish with no-stick spray.
Arrange the muffin halves, cut sides up, in the baking dish; set aside.
Spray an unheated small skillet with no-stick spray.
Heat the skillet over medium-high heat.
Add the beef and cook for 2 minutes.
Turn the beef over and cook about 3 minutes more for medium doneness.
Transfer the beef to a cutting board, then bias-slice it across the grain into thin strips.
Arrange the strips on the muffin halves.
Spray an unheated large skillet with no-stick spray.
Heat the skillet over medium heat.
In a small bowl, beat together the egg whites, eggs or egg substitute, milk and pepper.
Pour into the skillet.
Cook until it begins to set.
Using a large spoon, lift and turn the egg mixture so it cooks evenly.
Continue cooking until the egg mixture is thoroughly cooked but still glossy and moist on top.
Remove the skillet from the heat.
Spoon the egg mixture on top of the steak strips.
Cover with foil and bake at 350Â° about 15 minutes or until heated through.
Serving size: Complete recipe
Calories 781 Calories from Fat 212
% Daily Value*
Total Fat 24 g36.5%
Saturated Fat 4 g19.9%
Trans Fat 0 g
Cholesterol 425.4 mg141.8%
Sodium 937.4 mg39.1%
Total Carbohydrates 76 g25.2%
Dietary Fiber 7.1 g28.3%
Sugars 9.7 g
Protein 67 g135%
Vitamin A 35.5% Vitamin C 36.3%
Calcium 46% Iron 38.8%
*Based on a 2000 Calorie diet