Egg McMuffin Recipe

     The Egg McMuffin recipe metamorphosed into the Jenny Craig Sunshine Sandwich and has now become the egg in the hole for health conscious people committed to losing fat forever!

     It's far tastier, easy to prepare, low glycemic, and much more nutritious! Instead of needing to buy expensive microwave meals in cellophane wrappers like the Jenny Craig Sunshine Sandwich, you can make your own egg in the hole in about 10 minutes. This is a healthy breakfast recipe not a fast food nutrition nightmare. Yes, I know the real Egg McMuffin actually tastes pretty good (so I'm told) but believe me it is not a low glycemic meal.

     There is very little saturated fat in our version. It's a high fiber breakfast with some good protein and a little fat. And no microwaves needed! Anything that comes in a cellophane wrapper is suspicious to begin with and then you add the radiation factor and the frozen egg and I say there's got to be a better way to eat!

     And there is.

     The egg in the hole is a low glycemic breakfast that anyone can throw together on the run. It becomes low glycemic when you use sprouted grain or other whole grain low glycemic bread.

      My father taught me to make this basic recipe when I was growing up. I fed it to my sons. My eldest son says he has shared it with many single friends. He says it has saved many a young man with limited cooking skills from starvation.   Kids love this breakfast!


Egg in the Hole

  • 1 teaspoon olive oil or 1 pat butter
  • 1 slice of sprouted wheat or other low glycemic bread
  • 1 egg
  • salt and pepper

     Make a hole in the middle of the bread. Heat the oil in a frying pan and spread around with both sides of the bread. Break the egg in the hole and fry for a few minutes until it is set. The trick to it being crispy and tasty is to sprinkle the egg with a little salt and pepper and cook it slowly. Turn it over and fry until it is browned and somewhat crispy.

     That's it, you've got an egg in the hole that you can serve with some low glycemic fruit in season. I prefer an orange cut in quarters because they are always available and go well with eggs. Pour yourself 8 oz. of unsweetened, chocolate or plain almond (only 40 calories,) soy milk or low fat milk (120 calories) to add more protein. This meal works well for a diabetic diet plan.

     This is a tasty, nutritious alternative to the Egg McMuffin recipe used by the famous fast food restaurant which we will avoid, right?

     It is also a much healthier version of the Jenny Craig Sunshine Sandwich with much more flavor. It is quick and easy and saves you the expense of ready made food.

      It will satisfy picky children and it will satisfy you when you are in a hurry and need something filling and fast. Remember to use sprouted grain or other 100% whole grain,  low glycemic bread!

     This is one of our printable low glycemic index recipes.


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