- 12 large eggs
- 12 whole wheat English muffins, split in half
- 24 slices of deli ham
- 12 slices of cheddar cheese
Preheat oven to 350 degrees.
Coat a 12-cup muffin tin with cooking spray and crack one egg in each well. Lightly whisk each egg with a fork. Place the muffin tin in the oven and bake for 8-10 minutes or until the egg is firm. Remove from the oven and allow to cool.
Assemble the sandwich by layering the bottom half of the English muffin with 2 slices of deli ham, one egg round, a slice of cheese and top with the other half of the English muffin. Wrap tightly in plastic wrap and set aside, Repeat with the remaining muffins, ham egg and cheese.
Once all the sandwiches are assembled and wrapped, place them in a zip-top freezer bag and press out all the air before sealing. Write the heating instructions on the outside of the bag. (1-2 minutes on high in the microwave.) Transfer to the freezer.
When ready to reheat, remove one sandwich from the freezer bag and open one end of the plastic wrap. (so the sandwich doesn't steam and become soggy.) Heat the sandwich in the microwave for 1-2 minutes (start with 1 minute and then heat at 30 second increments until heated through). Remove from the plastic wrap immediately and serve.
Nutrition analysis per serving: 340 calories, 17 g fat, 23 g protein, 26 g carbohydrate, 3 g fiber, 770 mg sodium
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