Ham, Egg & Cheese Breakfast Sammy

When I have time, I love to whip me up something different for breakfast and this is one of the things I love to make.  I love ham and eggs together and when I can indulge with a little cheese, I love it even more!  This sammy makes for a comforting breakfast and I often times wish I have more time most mornings so I can eat one of these more regularly.  You can easily adapt the protein content that you personally need by adding or reducing the amount of eggs you use.  You can also reduce the cheese amount if you’re watching your fat intake.  (Speaking of the cheese, because I know that reduced fat cheese isn’t the easiest to come by . . . Costco currently has a pack of reduced fat cheese slices that you can buy.  It’s even a variety pack so you end up with options.  Yay!)   So, make it the way you know you should eat it, but be sure to enjoy every bite along the way!

Ham, Egg & Cheese Breakfast Sammy
Adapted slightly from  Bill Philips, “Eating For Life”

1 whole egg
2 egg whites
2 tablespoon skim milk
1/8 teaspoon black pepper
2 slices whole-wheat bread (such as Sara Lee Delightful)
1 slice lean ham
1 slice reduced-fat cheddar cheese (see note in my text above)

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

In a small bowl, whisk together egg, egg whites, skim milk, and black pepper.  Pour egg mixture into skillet and stir (scramble) until set.  Remove from skillet and set aside.

Lightly respray the skillet and add one slice of bread.  Layer with ham, cooked eggs and cheese.  Top with remaining bread slice.

Cook over medium heat until bottom is golden brown, about 3 minutes.  Turn and cook for another 2 minutes or until the cheese is melted and the bread is golden brown.  (I often times take the lid to my skillet and cover the Sammy because the heat gets trapped inside and melts the cheese better.)

Serves 1.

Nutritional Information Per Sammy
Calories:  304.7
Protein:  33g
Carbs:  19.8g
Fat:  12.2g (5.2g = Sat.)
Fiber:  5g
Sugars:  3.4g

Nutritional Information Per Sammy (If only using 1 whole egg)
Calories:  270.7
Protein:  25g
Carbs:  19.8g
Fat:  12.2g (5.2g = Sat.)
Fiber:  5g
Sugars:  3.4g


Live From Hawaii


So, you will notice that there will be a slight slow down in recipe posts this week.  I’m blaming it all on my awesome vacation to Hawaii!!  I’ve been having so much fun basking in the sun, playing in the ocean, spending time with my family, and visiting some of my favorite hot spots on Oahu.  I suppose you might understand why I haven’t gotten around to the usual recipe posts this week.  Everyone deserves a vacation, right!?  Among several fun things I’ve been doing, I’m boogie boarding with my nephew Nic (he’s my little buddy here on this trip) in the picture above.  We tried to catch as many waves together as we possibly could – and did so with GREAT success!  After catching dozens of waves, we both decided we were worn out and would try to catch one more.  With it being our last one of the day we both agreed that it HAD to be a good one.  So, we waited for the perfect wave and, as luck would have it, we didn’t catch that wave . . . it caught us!  It sucked us both under, sent our boogie boards flying in the air, and we tumbled under the water for a few seconds before we could find which way was up.  That’s what we got for wanting to end the day on a HIGH note (or should I say a high wave?)!  Don’t worry!  We didn’t allow ourselves to go out like that and we did eventually catch a good wave back into shore.

Waiting for the Perfect Wave

Of course, that is just part of my adventure here on the island of Hawaii.  Stay tuned as I plan to share more details (especially as it relates to nutrition and fitness) in a later post.

Until then . . . keep eating right and get your exercise in!  I’ll be dreaming of you all as I spend my last few days in paradise.

Hugs to you all!

Fresh Start to Healthy Eating

I’ve been talking about starting this healthy cooking blog for a long time, and now I am FINALLY doing it!  I dare say that I am somewhat of a “food snob” and I really appreciate good-tasting food.  I am also a health, nutrition, and fitness fanatic.  In many people’s eyes….there is NO WAY that these two worlds can happily combine.  Well, I beg to differ!  I am constantly finding new and healthy dishes to throw on my kitchen table and  I am super excited to start sharing them with you!!

Because calories and macronutrient levels (proteins, carbohydrates, and fats) are important to me, I will be sure to include such information with each and every recipe.  Because we all require different calories and macro-nutrient levels to run at our very best, I will usually provide recipes that you can adjust according to your nutritional needs.  If you know you need more/less protein or carbohydrates for a meal, then you can adjust the recipe accordingly.  If you’re not sure what you should be eating. . .well, hop on over to my About Me page, or my Lose Weight/Get Fit page for more information. There is even a FREE GIVEAWAY listed on these informative pages.  Who does that right out of the blogging shoot?  I do!

So. . .bookmark the blog, subscribe to the blog in the right-hand column, and get ready for a many delicious recipes to come.  And, feel free to share the blog with those you love.  After all, couldn’t we all use some more HEALTHY recipes.

Here’s to helping you along your healthy journey!


P.S.  May I beg you to be patient with the logistics of the blog?  This isn’t exactly how I envisioned the blog looking, but I continue to be begged for my recipes and I figure that it’s better to get this thing going so you all can start getting the recipes, regardless of how perfect I think it is.  That being said, we may experience a few changes together over the next few months (hopefully more than just blog changes, right!?).