Healthy Egg McMuffin. Twice the protein, half the fat.

  • musclejames

    Posts: 52

    Aug 05, 2013 4:13 PM GMT
    Anyone like egg McMuffins? Here's a healthier version that you can make at home. It is great for after your weight training session. Let me know what you think!http://letsgetbuff.com/egg-shmickmuffin-protein-breakfast-sandwich-of-champions-good-for-skinny-folk-too/
  • LJay

    Posts: 11612

    Aug 05, 2013 4:32 PM GMT
    I sometimes have an egg McMuffin on the way to work on Sunday. It is the only time of the week when I regularly patronize McD's. What this recipe is missing is the convenience of having some else deal with the cooking and cleanup when you are in a hurry.

    For those of you who want to do this--it looks like a pretty good sandwich--why not try a small amount of really sharp high-grade cheddar instead of that nasty American cheese mess. You will get plenty of flavor and cut back on the calories by using less of a really good food. A slice of tomato wouldn't be bad either.
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    Aug 05, 2013 4:43 PM GMT
    Yumm.. Thanks for the link.
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    Aug 05, 2013 5:07 PM GMT
    I do similar only if using two eggs, depending on how many eggs I've had recently, I'll use one whole egg but then just the egg white of the other. And instead of meat, I use a veggie snausage. With the egg and cheese I don't think most people would notice a big difference--or they'd get used to it soon enough--between a veggie or turkey substitute so might as well get rid of the meat altogether.

    And I like Swiss cheese (not the low fat which tastes like crap) or if I've got any, some Gruyère, which is a bit salty so use sparingly. It blends fairly well with Swiss to add some flavor.

    I also use the veggie snausages in omlettes, or barbequed with peppers and onions and even with spaghetti sauce. The trick with sauces is to fry them up in very small amount of oil to flavor them and then drop them in the sauce only right before serving so it still feels like biting down on something with substance.
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    Aug 05, 2013 5:08 PM GMT
    1.5 grams of sodium? No thanks!
  • rnch

    Posts: 11524

    Aug 05, 2013 5:09 PM GMT
    Since MikkieD continues to stop serving breakfast SO VERY EARLY (10:30AM!!!) I'll not be able to try one.




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  • musclejames

    Posts: 52

    Aug 05, 2013 6:26 PM GMT
    Yes, lol. I love actual McMuffins, but I enjoy cooking. It takes 15 minutes. I just like the American cheese because it is very melty for being fat free. I am sure it will taste great with sharp cheddar as well!
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    Aug 05, 2013 6:34 PM GMT
    Replace the "lean turkey breakfast sausage" with Spam and I'm in! icon_twisted.gif
  • LJay

    Posts: 11612

    Aug 05, 2013 6:43 PM GMT
    Wait! Should we report spam?
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    Aug 05, 2013 7:24 PM GMT
    Erik101 said1.5 grams of sodium? No thanks!

    1520mg of sodium does seem a bit excessive. Must be that sausage. A serving of Spam is 790mg of sodium.
  • LJay

    Posts: 11612

    Aug 05, 2013 7:28 PM GMT
    Tried a can of turkey Spam a while ago and found it tolerable. Don't remember the sodium content exactly but I think it was "Lower Sodium." Browned a little, it would be good on and Egg McHomestyle.
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    Aug 05, 2013 7:48 PM GMT
    An egg McMuffin's ingredients are generally a pretty good and complete meal. Add some orange juice and you are good to go for a great start to the day.
  • Suetonius

    Posts: 1842

    Aug 05, 2013 7:53 PM GMT
    Erik101 said1.5 grams of sodium? No thanks!

    Ouch! That's an entire day's maximum sodium intake in one meal. Must have a lot of salt. The American Heart Association recommends that as the maximum amount of sodium intake per day. The CDC recommends that blacks (don't know why a lower limit for this race) and those with high blood pressure take in no more than this amount; and others no more than 2.3 grams per day.
  • Destinharbor

    Posts: 4433

    Aug 05, 2013 8:58 PM GMT
    If you check it out, there are NO large scale studies that indicate salt is harmful to people with no heart or vascular problems. Blood pressure goes up a bit while the body takes on fluids to balance PH and then drops back down again. That's it. Trouble is those who have these issues but don't know it. But for those, cardio exercise can be dangerous, too.
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    Aug 05, 2013 10:21 PM GMT
    DisasterWolf saidAnyone like egg McMuffins? Here's a healthier version that you can make at home. It is great for after your weight training session. Let me know what you think!http://letsgetbuff.com/egg-shmickmuffin-protein-breakfast-sandwich-of-champions-good-for-skinny-folk-too/


    I also make them at home. Using simular, except I still use ham. Except I put the eggs in a butter dish container with cover loosly, stir the eggs up good, cover put in microwave cook untill it comes out as a patty. Takes less then 2 minutes and the time it takes to put english muffin in toaster. top off with ham and cheese. No frying involved.
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    Aug 05, 2013 10:24 PM GMT
    My life revolves @ egg McMuffins...icon_rolleyes.gif
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    Aug 06, 2013 12:36 PM GMT
    Destinharbor saidIf you check it out, there are NO large scale studies that indicate salt is harmful to people with no heart or vascular problems. Blood pressure goes up a bit while the body takes on fluids to balance PH and then drops back down again. That's it. Trouble is those who have these issues but don't know it. But for those, cardio exercise can be dangerous, too.


    My issue with food high in sodium is that I'll be thirsty the entire day and drinking the hell out of water. Sure, the water intake is good for you but when it feels like I can't quench my thirst, then it becomes a problem for me.
  • musclejames

    Posts: 52

    Aug 06, 2013 5:04 PM GMT
    Yes the turkey sausage unfortunatly has a lot of sodium I am looking for lower sodium brands. I will up-date you all when I find it.

    I have never had spam, but I am curious. icon_smile.gif
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    Aug 06, 2013 5:28 PM GMT
    DisasterWolf saidI have never had spam, but I am curious. icon_smile.gif

    The beginning of your destruction. They have a lower sodium version. But they do not have a lower fat version; that's sort of the whole point; grease and fat. A serving size is 2 ounces, and that gives you 25% of your daily fat and 30% of your daily saturated fat. The flavor is nice but not exceptional; the advantage of it is that it's in a can and has a long shelf life.
  • jerseyguy

    Posts: 199

    Aug 06, 2013 5:39 PM GMT
    the sodium is definitely a killer.
    try 2 slices of butterball turkey bacon instead of the sausage. nuke it for 60-90 seconds. it comes out nice and crispy - just 35 calories and 180mg of sodium
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    Aug 07, 2013 3:37 AM GMT
    The Hamilton Beach breakfast sandwich maker..

    instant-breakfast-sandwich-maker1.jpg

    I believe it sells for around $30 at most retail stores like Target, Bed Bath Beyond, etc.
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    Aug 07, 2013 6:23 PM GMT
    xrichx saidThe Hamilton Beach breakfast sandwich maker..

    I love kitchen gizmos. But I was trying to think if this really does simplify things and I guess it does; otherwise you need the toaster, a frying pan, and the microwave.

    I'm so bad I have to store my kitchen gizmos in the garage. Latest acquisition is a frozen yogurt/ice cream maker.
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    Aug 07, 2013 8:17 PM GMT
    Lumpynose said
    xrichx saidThe Hamilton Beach breakfast sandwich maker..

    I love kitchen gizmos. But I was trying to think if this really does simplify things and I guess it does; otherwise you need the toaster, a frying pan, and the microwave.

    I'm so bad I have to store my kitchen gizmos in the garage. Latest acquisition is a frozen yogurt/ice cream maker.
    It's not that hard to mass produce breakfast sandwiches and freeze them, without using a kitchen gadget. I'll find a link when I get home.
  • Posted by a hidden member.
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    Aug 17, 2013 1:02 AM GMT
    xrichx saidThe Hamilton Beach breakfast sandwich maker..

    instant-breakfast-sandwich-maker1.jpg

    I believe it sells for around $30 at most retail stores like Target, Bed Bath Beyond, etc.


    Generally when I see an intriguing gadget I immediately think to myself "OK, what else does it do?" If the answer is nothing, then why allow yourself to suffer such a device?