Calories 272 (25% from fat)
Fat 7.5 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 600 mg.
Carb. 25 gram
Fiber 5 gram
Sugar 5.75 gram
Sugar Alcohol 0 gram
Protein 29 gram
2 large egg whites, poached in microwave
1 frozen veggie burger
(We used MorningStar Farms Grillers Original.)
1 whole wheat potato roll
(We used Martin's 100% Whole Wheat Potato Rolls and Bread.)
1 slice of fat free cheese
(We used Smart Beat Fat Free American Cheese.)
We started with whole wheat potato rolls, veggie patties, fat free cheese and egg whites. Then we cooked it all using only a microwave. In under four minutes breakfast was served with 40% fewer calories and sodium, less than a quarter of the fat and nearly double the protein compared to the Burger King version.
This recipe is higher in sodium. If you're on a low sodium diet, you should consider another option.
1. Start with a microwave egg poacher. Put the egg white in the poacher, then add 1/8th of a teaspoon of water on the top. Close the lid of the poacher and microwave on high for about a 80 to 90 seconds, until the egg is firm. Set aside.
2. Put the veggie burger in the microwave and cook according to package instructions. In the case of the Grillers, microwave a single one on high for 45 seconds, then turn it over and cook for an additional 30 to 45 seconds.
3. Open the bun and on the bottom half place the veggie burger, egg whites, cheese slice and then put the top bun on. Finish it off by heating another 10 seconds on in the microwave. Your slider is ready.
4. To save it for later, wrap in aluminum foil and store it up to 24 hours in the refrigerator. To reheat, remove aluminum foil, cover with a damp paper towel and heat it in the microwave for 30 to 60 seconds.
Yield: 1 Serving