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Episode 5:

Bacon Egg and Cheese Breakfast Sandwich and Low Calorie Coffee Drink

In this episode: A bacon, egg and cheese breakfast sandwich can go from a diet-buster to a healthful day-starter by using low-fat turkey bacon, part-skim mozzarella cheese and scrambled egg whites. Mix up a low-calorie vanilla latte to accompany this satisfying breakfast with help from a professional chef in this free video on healthy cooking.

Recipes From This Episode

Bacon, Egg, and Cheese Sandwich

Bacon, Egg, and Cheese Sandwich

  • 12 slice Turkey Bacon
  • 8 slice Whole Wheat Bread
  • 4 egg
  • 4 large Egg White
  • 1/2 cup Part-skim Mozzarella
View Recipe
100 Calorie Coffee Drink Recipe

100 Calorie Coffee Drink Recipe

  • 1 serving Rich
  • 1/4 cup Skim Milk
  • 1/2 tsp Cocao Powder
  • 1/2 tsp Vanilla Extract
  • 10 oz Hot Water
View Recipe

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Video Transcript

Hi, and welcome to "Food Courting." I'm Jennifer Iserloh, the Skinny Chef, and today I'm going to show you how to make a delicious breakfast sandwich with gooey cheese and hot eggs, along with a tempting coffee drink to kick start your day. Join me for a date to learn about everyday healthy cooking. We're taking those fast food or food court favorites, and turning them into delicious, healthful meals that are friendly to your waistline, and your time. This is Food Courting. Now, we all feel rushed in the morning, getting to work on time, getting the kids out the door, and it might seem more convenient to buy your breakfast, including the hot coffee, on the road. But, it isn't. And, I'm going to show you to make the healthier version that's going to get your day off to a guilt-free start. The trick is to have all these wonderful healthy ingredients that can live in your fridge for up a week. So, the more you make it, the fast your routine will get, the more money you'll save, and the slimmer your waistline will become. So, let's get to it. So, the first thing we're going to start with is the turkey bacon, and we all know that turkey bacon is a great substitution for regular bacon, because we're cutting way back on the fat. And, I'm going to show you a wonderful secret to making turkey bacon crisp and perfect. Now, I've already preheated my oven to 400 degrees, and I'm going to bake this for just 10 minutes. Now, I'm sure you've experienced the floppy turkey bacon that you sometimes make in a skillet. Well, this bacon comes out like the real deal, crisp and golden all the way through. So, to save some time, I've already baked one off, so that we can et started with our eggs. And, the way I make the egg mixture a lot lighter is by mixing in whites with whole eggs. So, I use one whole egg, and then I just simply separate this out using the shell. Now, if you don't want to toss the yolks, you can save them, and freeze them to make your own homemade ice cream later in the week. So, I use two egg whites for every whole egg. And next, I'm going to add some salt and pepper, this is going to add some flavor. And then, I'm going to add some dairy. And, dairy products are great to mix in with the eggs, because they make them nice and tender. And, I like to use this low-fat Greek yogurt, because it also adds fluffiness and creaminess to our egg mixture. And, whisk that up. Alright, so next, we're going to cook it on our stove. So, first we're going to heat up the skillet. We want it to be really hot before we add the eggs. And then, I'll coat it with a little cooking spray. So, next we're adding our eggs. And really, these only take a few seconds to come together. And, I just move them around in the pan like this, so that they don't get overly dry. So, it looks like our eggs are done. We're going to add some part skimmed grated mozzarella. And this, again, brings down the fat compared to full-fat cheese, but it melts beautifully, so we get that gooey effect. So, now I can assemble the sandwich. I have a beautiful whole wheat roll here. This is a great way to get whole grains into your diet without a struggle. And, you know what? These are just as soft as the white version. So, we'll put our egg mixture right on top. Oh my gosh, look at that cheese! And next, we can't forget the turkey bacon. Two slices. Now, instead of adding mayonnaise or more cheese, I like to go with jarred salsa. It's very low in calories, but big on taste. So, now this breakfast sandwich is ready to go. All you need to do is wrap it in aluminum foil. Nothing goes better with a breakfast sandwich than a hot, delicious coffee. So, now I'm going to show you how to make a latte that's only 100 calories, but has the delicious flavor of vanilla and cinnamon. So, first we're going to start with some skim milk. That, naturally, is going to bring the calories down, but it's also going to add a lot of protein. Now, we're going to add a layer of vanilla. I like to use this low-fat vanilla soy creamer, because it's going to add a lot more creaminess compared to the skim milk, and a hint of vanilla, and, of course, vanilla extract. Almost zero calories, no fat, burst of flavor, and aroma. Now, we've got our hot coffee, and I like mine brewed strong. A little bit of sweetener, and I like to add a pinch of cinnamon, this makes it seem special, like you get at the coffee shop, only you don't have to wait in line to get this coffee. And, if you're a cocoa lover, you can add a little sprinkle of unsweetened cocoa on top, and it's ready to go. So, that's my healthy version of a delicious breakfast sandwich, and perfect morning coffee. I'm Jennifer Iserloh, the Skinny Chef, and thanks for joining me. I'll see you next time on "Food Courting."