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updated: 1/4/2011 11:21 AM

Recipe: Mashed & Scrambled

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1 egg

1 egg white

1 whole-wheat English muffin, toasted

cup mashed avocado

1 slice reduced-fat cheddar cheese

2 tomato slices

Scramble the whole egg and the egg white in a skillet coated with cooking spray.

Spread the mashed avocado onto the toasted English muffin.

Place cooked egg on top of avocado; top with cheese and tomato slices.

Serves one.

@Recipe nutrition:Nutrition values per serving: 367.5 calories, 16.8 g fat (4.2 g saturated), 34 g carbohydrates 8.6 g fiber, 24 g protein, 217.4 mg cholesterol, 723.6 mg sodium.

"The Men's Health Big Book of Food and Nutrition" by the editors of Men's Health (2010 Rodale)