BLT Egg Stack

Ingredients

2 tbsp (30 mL) light mayonnaise
3 slices bread*, toasted
4 slices fat free cheddar process cheese
1 cup (250 mL) chopped cooked back bacon
8 eggs
1/4 cup (50 mL) skim milk
to taste salt and pepper
1 medium tomato, halved and sliced
1 cup (250 mL) bechamel type white sauce, commercial or homemade
1/2 cup (125 mL) shredded part skim mozzarella cheese
2 green onions, thinly sliced
lettuce leaves

* For a delicious change of taste, use whole grain or raisin bread slices

Directions

Spread 2 tsp (10 mL) mayonnaise on one side of each slice of toast; cut into 2 inch (5 cm) squares. Spray an 8 inch (20 cm) square casserole dish with cooking spray. Arrange toast mayonnaise side up in prepared casserole dish. Place cheese slices and then bacon over toast. Beat eggs with skim milk; season with salt and pepper; set aside. Spray a large non stick skillet with cooking spray. Heat over medium high heat. Pour egg mixture into skillet and reduce heat to medium low. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains, but they are still moist. Place scrambled eggs over bacon. Top with tomato slices. Pour white sauce over tomato slices. Sprinkle with cheese and green onions. Bake in a 325 F (160 C) oven for 10 minutes or until heated through. Cut into squares and serve over lettuce leaves.

Makes: 4 servings

Preparation: 10 minutes

Cooking: 4 minutes

Baking: 15 minutes

Nutrients per serving:

Calories: 452
Protein: 33.1 g
Carbohydrate: 22.3 g
Fat: 25.0 g