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Nutrition and Fitness

Denver Omelet Sandwich


Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 10 minutes, including cook time


  • 1 large egg
  • 1 tbsp. chopped green pepper
  • ¼ tsp. chopped onion
  • ½ slice Canadian bacon, small dice
  • 1-oz. slice Monterey Jack or American cheese
  • 1 whole-wheat English muffin


  1. In small bowl, whisk together egg, green pepper, onion, and bacon.
  2. Pour into Pyrex custard cup.
  3. Microwave on high 1-1½ minutes, or until cooked through.
  4. While egg is cooking, toast English muffin.
  5. Add cheese slice to one muffin half; add egg; top with other muffin half.

Makes: 1 egg sandwich

Serving size: 1 sandwich

Nutritional analysis (per serving):
313 calories
22 g protein
13 g fat
6 g sat. fat
27 g carbohydrate
5 g fiber
238 mg cholesterol
931 mg sodium
403 mg calcium
3 mg iron
57 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is rich in protein, fiber, and calcium, which are important nutrients during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD


Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

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