Entire recipe: 265 calories, 4.5g total fat (1g sat. fat), 924mg sodium, 27g carbs, 6g fiber, 2.5g sugars, 29g protein -- PointsPlus® value 6*
SmartPoints® value 5*
If you want to enjoy fast-food flavor in the morning, consuming this parfait is slightly more refined than inhaling a McDonald's b-fast sandwich. PLUS, our tasty creation has a lot less fat and fewer calories!
Ingredients:
1 frozen meatless or turkey sausage patty with 80 calories or less (like the kind by MorningStar Farms or Jimmy Dean)
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 light English muffin
1 slice fat-free American cheese
Directions:
Spray a large microwave-safe mug with nonstick spray. Add sausage patty and microwave for 1 minute, or until hot. Remove patty from the mug and set aside.
If needed, rinse and dry mug. Re-spray mug with nonstick spray. Add egg substitute and microwave for 1 minute. Lightly stir, and then microwave for 45 - 60 seconds, until just cooked through. Use a fork to break cooked egg substitute into bite-sized pieces inside the mug. Set aside.
Meanwhile, toast English muffin. Tear muffin into pieces, and set aside. Crumble or roughly chop sausage patty, and set aside as well.
To assemble your parfait, place one-third of the English muffin pieces in a parfait glass (or any glass), and top with half of the egg pieces. Add half of the cheese slice, tearing it into pieces as you add it. Add half of the sausage pieces, followed by another third of the muffin pieces.
Add remaining egg pieces to the glass, followed by the remaining half of the cheese slice, tearing it into pieces as you add it. Top with remaining sausage pieces, followed by remaining muffin pieces. Dig in!
MAKES 1 SERVING