Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 10 minutes, including cook time

Ingredients:

• 1 large egg
• 1 tbsp. chopped green pepper
• ¼ tsp. chopped onion
• ½ slice Canadian bacon, small dice
• 1-oz. slice Monterey Jack or American cheese
• 1 whole-wheat English muffin

Directions:

1. In small bowl, whisk together egg, green pepper, onion, and bacon.
2. Pour into Pyrex custard cup.
3. Microwave on high 1-1½ minutes, or until cooked through.
4. While egg is cooking, toast English muffin.
5. Add cheese slice to one muffin half; add egg; top with other muffin half.

Makes: 1 egg sandwich

Serving size: 1 sandwich

Nutritional analysis (per serving):
313 calories
22 g protein
13 g fat
6 g sat. fat
27 g carbohydrate
5 g fiber
238 mg cholesterol
931 mg sodium
403 mg calcium
3 mg iron
57 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is rich in protein, fiber, and calcium, which are important nutrients during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD