Nutrition information: 305 calories; 14 g fat (7 g saturated); 239 mg cholesterol; 340 mg sodium; 28 g carbohydrate (6 g dietary fiber); 22 g protein; 2 mg iron; 354 mg calcium; 75 mcg folate.
½ cup fresh spinach, stems removed
½ cup chopped fresh mushrooms
1 slice Swiss cheese
1 whole wheat bagel thin
Spray a small skillet with nonstick cooking spray and heat it over medium heat.
Add the spinach and mushrooms to the skillet and cook until soft, about 2-3 minutes. While the vegetables are cooking, mix the egg in a small bowl with a fork.
Remove the vegetables from the skillet and set them aside. Add the egg to the hot skillet and cook it until it's no longer runny, about 4 minutes, flipping or stirring halfway through. Place the cheese on top of the egg and heat until melted, about 1 minute.
Toast the bagel thin in a toaster.
Add the egg and cheese to the bottom half of the bagel thin. Top that with the sautéed vegetables and the top half of the bagel thin.
Christine M. Palumbo, RD, is a nutritionist living in Naperville.
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