Food Thursday 06.14.12

Okay.  So the title above is a little bit of a lie.  It's Friday.  I came in around 10 last night from a golf outing and was too dog tired to write.  Speaking of dogs, I am writing this from my patio surrounded by three pups, Winnie, Riley and Fay, our foster dog of the month.  They are sprawled out laying on the cool pavers, living a dog's life...except for Riley that is.  He is by my side begging for some of my egg sandwich.  The very egg sandwich that is the subject of today's entry, the Egg Mikemuffin.


This has become a very typical breakfast for me.  It takes about 12 minutes, start to finish, is substantial and über flavorful; the key to keeping things interesting and staying on course in your healthy lifestyle.  Here is one variant of the Mikemuffin, the Italian Egg Mikemuffin. That's pronounced 'EYEtalian' for those of you in the south.  Other variants I make are with one slice of ham, Canadian bacon or chicken apple sausage.  The Italian is due to the chicken Italian sausage used and an easy tomato basil topping, in place of ketchup.  At 320 calories or so, 5g of fiber and 6.5g of fat, it's seems much more decadent than it actually is.


Italian Egg Mikemuffin


Ingredients:
1 egg
olive oil spray or regular spray such as PAM
salt & pepper to taste
8 cherry tomatoes
2-4 leaves fresh basil, shredded
1 multi-grain or whole grain deli flat (aka as sandwich rounds, depending on the brand)
1 link Italian style chicken sausage


Method:

1. Preheat toaster oven to 450.
2. Place your tomatoes on a metal tray or foil and coat with the cooking spray, salt and pepper and cook in the toaster oven for 6-8 minutes.
3. While your tomatoes are cooking, lightly coat a non-stick skillet with cooking spray and fry or scramble your egg to your desired doneness.  I use a ring mold to keep it all cheffylike and in the shape of the bread.
4. Season your egg with salt and pepper and place your it on the deli flat to warm it through.
5. Slice your sausage almost all the way through, to lay it flat in the pan.  (You may wish to remove the casing, as I find the Al Fresco brand I use to be a tad tough.)  Once browned, add to sandwich.
6. In a small bowl mash your tomatoes and add the basil.  Top your sandwich with it.
7. Enjoy!

Take the time to have a good breakfast.  It fuels you for the morning and keeps you from looking to stray around 10:30AM.  If you can make yourself something hot and tasty, all the better.

Cya later,

M

What I ate Thursday and how I exercised:

Breakfast ~ A Detour protein bar in the car

Morning snack ~ Sweet 'n Salty Almond bar on the course

Lunch ~ One burger patty w/o bun, a pickle and a salad

Cocktail hour ~ Some veggies and hummus, 2 chicken teriyaki skewers and a glass of red wine

Dinner ~ Tomato salad w/one slice of mozzarella, Caesar salad, salmon with steamed veggies.  Decaf coffee w/milk

Exercise ~ 18 holes of golf