Don's Seemingly Decadent Scrambled Egg Sandwich

2 jumbo whole eggs (3 large eggs may be substituted)

1 tablespoons skim milk

½ teaspoon salt

Fresh ground black pepper, to taste

2 slices whole-wheat, whole grain bread

Olive oil spray

Butter-flavored vegetable oil spray

Salt and fresh-ground black pepper

Crack eggs into a small bowl. Add milk, salt, and pepper; whipping with a dinner fork until yellow and clear streaks are gone; stop when bubbles are still large.

Place an 8-inch nonstick skillet over high heat and lightly spray skillet with olive oil. Start toasting bread in toaster.

When skillet is hot, but not smoking, pour in beaten eggs. Using a heat-safe silicon spatula, push eggs from one side of the pan to the other, slowly but deliberately, lifting and folding eggs as they form into curds, until eggs are nicely clumped into a single mound, but remain shiny and wet, only 30-45 seconds.

Lightly spray one side of each of the toast slices with butter-flavored vegetable oil spray. Spread eggs on toast. Serve immediately

Serves one.

@Recipe nutrition:Nutrition values per serving: 347 calories (51.3 percent from fat), 19.8 g fat (9 g saturated), 26.8 g carbohydrates, 2.9 g fiber, 14.1 g protein, 673 mg cholesterol, 325 mg sodium.

Nutrition note: This sandwich matches very closely to the scrambled egg breakfast used in the weight-loss study. To make this sandwich work for you, you must be on a calorie-restricted food plan and balance your fats and calories out for the remainder of the day's meals so that you're getting 30-percent or less of your calories from fat.