Directions:
- Place flour in a heavy saucepan over medium heat; gradually add milk, stirring with a whisk until blended. Cook for about 6 to 8 minutes or until thickened. Remove from heat, add cheese, salt and 1/4 tsp pepper, stirring until melted.
- Heat oil in a large nonstick skillet over medium heat. Add and saute spinach, mushrooms and remaining pepper until spinach is wilted and mushrooms are tender, about 5 minutes.
- In a separate skillet coated with cooking spray, scramble egg whites over medium heat for 3 to 5 minutes. Top English muffin halves evenly with scrambled egg whites and spinach-mushroom mixture, then drizzle with cheese sauce. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 397.09 Kcal (1663 kJ) | ||
| Calories from fat | 93.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.39g | 16% | |
|---|---|---|---|
| Cholesterol | 23.86mg | 8% | |
| Sodium | 693.74mg | 29% | |
| Potassium | 599.54mg | 13% | |
| Total Carbs | 49.5g | 16% | |
| Sugars | 8.07g | 32% | |
| Dietary Fiber | 4.66g | 19% | |
| Protein | 27.62g | 55% | |
| Vitamin C | 13.2mg | 22% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 129.5mg | 719% | |
| Calcium | 479.9mg | 48% | |
| Amount Per 100 g | |||
| Calories | 82.82 Kcal (347 kJ) | ||
| Calories from fat | 19.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.17g | 16% | |
|---|---|---|---|
| Cholesterol | 4.98mg | 8% | |
| Sodium | 144.69mg | 29% | |
| Potassium | 125.04mg | 13% | |
| Total Carbs | 10.32g | 16% | |
| Sugars | 1.68g | 32% | |
| Dietary Fiber | 0.97g | 19% | |
| Protein | 5.76g | 55% | |
| Vitamin C | 2.8mg | 22% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 27mg | 719% | |
| Calcium | 100.1mg | 48% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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