Healthy Egg Sandwich

Serves 1

• 1 teaspoon canola oil
• 2 egg whites
• 1 tablespoon chopped onion
• 1 tablespoon chopped bell pepper
• 1/2 jalapeno pepper, chopped
• 1 whole grain sandwich thin
• salt and pepper to taste

Directions

Heat the oil in a 8 inch non-stick skillet over medium heat. Add the onion and peppers, salt and pepper, cooking until the vegetables soften. Pour the egg whites into the pan.

Pull the eggs whites to the center, distributing the liquid as the egg starts to set. Cover the pan to assist the setting of the egg. After a couple of minutes, when the egg has mostly set, but the top is still glossy, add the cheese. Cover the pan for another minute.

Using a heat proof spatula, flip one half of the egg mixture over onto the other half, like an omelet. Place the egg onto the sandwich thin. Cover with the top of the bun. If you let your sandwich sit a minute before eating, the cheese will melt and be gooey. That's just how I like it.