Susan from Food Blogga
1 multi-grain or whole wheat English muffin
3 egg whites
a dab of olive or canola oil
about 1 teaspoon soy mayo mixed with 1 teaspoon chipotles in adobo sauce
1/4 of an avocado, sprinkled with lime juice
1 ounce cheddar cheese
Toast the English muffin. Mix the soy mayo and chipotle chili and set aside. Slice the avocado and sprinkle with lime juice to prevent it from oxidizing, or turning brown; set aside.
Rub a dab of olive or canola oil over the surface of a small non-stick skillet over medium heat Add egg whites and cook 2 minutes, or until slightly puffed; fold in half and cook 1 minute, or until lightly browned; flip, add the cheddar cheese, and cook 1 minute more (or until your preferred doneness).
Spread the chipotle mayo on the toasted English muffins. Add the eggs with melted cheese and avocado slices.
Serve with a side of fresh fruit such as calcium-rich oranges and berries seasoned with mint.