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Easy make-ahead wholesome southwest breakfast sandwiches are low on calories and high in protein. Make several and have them ready for the whole week.

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Sometimes farming can be as emotionally draining as it is physically demanding. Of course the big adventures never find me with a camera and the hours we worked in the cold and wet to save our herd bull’s life may not have been the time to share our struggle anyway.

Your cow died? Yep. It may not seem like a big deal, but Francis (we name our bulls after the farmers we buy them from) was with us for 10 years and practically a member of our family.He was gentle and kind. You could pet him if you were careful and he never gave us a minute’s problem. And he gave us beautiful calves like these every year.

Of course 10 years is a long time to be working with the ladies and he was finally overcome with sickness. Our kids took it really hard and we tried to explain–that’s the up side and the down side to life on a farm, I think.

You learn early about the cycle of life, about the miracle of birth, and death–and what seems unfair. Then you learn to live with it. It’s a good metaphor for life and a lesson my kids need from time to time. As farm kids, it’s sort of a rite of passage we all go through.

Now we get to start the process of choosing a new bull, getting to know his personality, and don’t forget forking over at least $1,000–maybe $2,000 for him. I’m not looking forward to that part, but we will be a whole herd again soon and we will learn to like our new member just as well.

If my husband and I had known that we were going to spend 6+ hours wading through creeks, coaching, pulling and worrying over a cow, we would have eaten our Wheaties–or at least a protein-packed breakfast sandwich. I  make these sandwiches and freeze them once they are assembled. Just wrap them in a paper towel and defrost them for a minute or so, then warm them on regular power for about 60 seconds or until your cheese is warm and melty.

Shave even more calories by using egg whites and low calorie English muffins. Oh–to make the eggs easier, I break them all into the pan, scramble them and then using a spatula, divide them into sandwich-size portions. Don’t you dare make them one at a time. Gasp.

Easy make-ahead wholesome breakfast sandwiches are low on calories and high in protein. Make several and have them ready for the whole week.

Prep Time 20 minutes

Cook Time 15 minutes

Total Time 35 minutes

Servings 6 people

Author Rachel Ballard

  • 6 English muffins split
  • 5 whole eggs or egg whites beaten
  • 1/2 bell pepper sliced into thin strips
  • 1/4 medium onion sliced thinly
  • 6 slices pepper jack cheese
  • 6 slices Canadian bacon
  • salt and pepper to taste
  • Place the split English muffins on a baking pan and broil until they are just crispy and slightly brown–about 5 minutes. Keep an eye on them though and don’t let them burn. (This step is optional.)

  • In a small bowl, whisk the beaten eggs or egg whites with 1 tablespoon water and salt and pepper to taste.

  • Coat a nonstick skillet with cooking spray and add the eggs. Cook over medium low heat until the eggs are just set. Divide the eggs into muffin-sized squares with your spatula and lay one square on the bottom of your muffins.

  • Add one slice of cheese to each egg.

  • Wipe out your skillet and add the Canadian bacon. Cook over medium heat until the edges are browned–about 6 minutes and add to the cheese.

  • Finally, saute your peppers and onions in the same skillet over medium high heat until just softened–about 8 minutes and add a few slices to each sandwich.

  • Allow to cool slightly then wrap in plastic wrap and freeze until you’re ready to serve.

Calories: 141kcal

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Course Breakfast

Cuisine American

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