Watching your weight during the holidays does not mean focusing solely on the big celebratory dinners and all of the baked goods in between. It is still imperative to ensure you are eating well during your regular meals.

It may be temping to skip a meal on the day of an event because it seems like you’ll save calories. However, there’s a good chance you’ll actually take in even more calories. If you show up at a party hungry, you’ll likely eat more than you normally would and you’ll be filling up on all the wrong foods. Instead, make sure you eat a balanced breakfast like this Rise & Shine breakfast sandwich. You’ll feel more satisfied all day and find it much easier to eat only one crab puff instead of five.

You can substitute the ham for a couple slices of turkey bacon for a change.

Ingredients
1/4 cup (50 mL) liquid egg substitute
2 tbsp (25 mL) light mozzarella cheese, shredded
2 tbsp (25 mL) red pepper, finely diced
1 tbsp (15 ml) sodium reduced deli ham, finely sliced
Pepper to taste
¼ tsp (1mL) Italian seasoning (optional)
1 whole grain English muffin, toasted

Directions
Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly with canola oil spray.

In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute.

Place egg on the toasted English muffin and off you go!

Nutritional information
Calories 247
Protein 19 g
Fat 7 g
Dietary cholesterol 15 mg
Carbohydrate 29 g
Dietary fibre 4 g
Sodium 710 mg

» Heart & Stroke Foundation (Official Site)