MCDONALD’S: EGG MCMUFFIN

SAVE: 73 CALORIES, 7 G FAT, 3 G SAT. FAT

One of the first fast food makeovers I ever developed was the McDonald’s Sausage McMuffin. Because I’m such a huge fan of sausage, I just couldn’t resist the combo of a fresh muffin with its perfectly crisped nooks and crannies housing a delicious sausage patty. Among my friends, however, the McDonald’s Egg McMuffin is a bit more popular.

I’ve chosen to include the Egg McMuffin for you in case you, too, are a bigger fan of it. However, if you’re like me and you’re taunted by the sausage–English muffin combo, feel free to satisfy the craving by borrowing the sausage patty from the Burger King Enormous Omelet Sandwich or the Jack in the Box Extreme Sausage Sandwich. You’ll have a sandwich that’s pretty close to the unforgettable Sausage McMuffin.

Olive oil spray

2 egg whites or ¼ cup egg-white substitute

1 English muffin, split

1 slice (½ ounce) 2% milk yellow American cheese

1 slice (½ ounce) Canadian bacon (2" wide)

PREHEAT the oven to 400°F.

Lightly mist a 4" ramekin or ovenproof glass bowl with oil spray. Add the egg whites or egg-white substitute. Place the ramekin in a medium baking dish filled with about 1½" of warm water. Carefully place the dish in the oven. Bake for 20 minutes, or until no longer runny.

Just before the egg whites are cooked, toast the English muffin. Place on a plate. Place the cheese on the muffin bottom. Using a knife to loosen, carefully remove the egg whites from the ramekin. Place on top of the cheese. Top with the bacon and the muffin top.

MAKES 1 SERVING

217 calories, 18 g protein, 27 g carbohydrates, 4 g fat, 2 g sat. fat, 2 g fiber

Original McDonald’s Egg McMuffin: 290 calories, 17 g protein, 30 g carbohydrates 11 g fat, 5 g sat. fat, 2 g fiber

DRIVE-THRU Don’t have 20 minutes to cook the egg? Instead, pour the egg whites or egg-white substitute in a ramekin lightly misted with oil spray and microwave on low heat for 30-second intervals until no longer runny.