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english-muffin-with-spinach-Pesto

English Muffin with Spinach & Pesto

  • Average Rating:  3 (Rating scale from 1 to 5 based on 3 ratings)

Prep time: 15 minutes
Cooking time: 10 minutes Total time: 25 minutes

 x 2 servings

Nutrition Per Serving

Calories: 303

Carbohydrates: 33.3g

Protein: 23.3g

Fat: 10.2g

Cholesterol: 9.8mg

Sodium: 544.9mg

Exchanges

Starch: 2

Vegetable: 1/2

Meat: 2

Fat: 1

Ingredients

4  
egg whites
3 Tbls  
nonfat milk
 
salt and pepper to taste
 
nonstick vegetable spray
2  
whole wheat English muffins
1/2 cup  
chopped spinach
1 oz  
low-fat Swiss cheese
1 cup  
well packed spinach
1  
crushed garlic clove
 
*Pesto sauce*
2 tsps  
pine nuts
2 tsps  
olive oil
2 tsps  
lemon juice
2  
lemon juice
4  
leaves of chopped basil
2 Tbls  
grated Parmesan cheese

Directions

  1. Whisk together egg whites, milk, salt and pepper.
  2. Spray pan with nonstick spray and scramble egg mixture over medium heat.
  3. Split English muffin in half and toast.
  4. Place 1 Tbl pesto sauce on each side of muffin and layer muffin with cheese, spinach and cooked egg mixture. Serve as sandwich.
  5. *Pesto Sauce*: Slowly add spinach, garlic, pine nuts, olive oil, lemon juice and basil into food processor or blender and blend until leaves are crushed.
  6. *Pesto Sauce*: Continue to add ingredients and blend until pureed.
  7. *Pesto Sauce*: Add Parmesan cheese and blend until mixture is smooth.

    Makes 2 Servings. Per Serving: 1/2 Vegetable, 2 Starch, 2 Meat, 1 Fat, 4 Free