If you time this so the eggs are cooked just as the toast is done, the cheese should melt, eliminating the need to microwave the whole sandwich. Do note that if you’re watching your sodium, you might want to indulge in this sandwich only on occasion. It is on the higher side, but still has only a fraction of the sodium you’d find in a similar restaurant sandwich.

　　

Ingredients

makes 1 sandwich

　　Olive oil spray

　　2 large egg whites

　　2 slices rye bread, toasted

　　1 slice reduced-fat or light Swiss cheese, cut in half (I used Sargento)

　　2 ounces deli-thin 98% lean turkey pastrami

　　

Microwave Instructions

Step 1

Lightly mist a small microwave-safe bowl with spray. Add the egg whites and microwave for 30 seconds on low. Continue microwaving them in 30-second intervals until they are just barely runny on top. Then using a fork, stir to break them into large “scrambled” pieces. If they are still undercooked, cook them in 10-second intervals until just done.

　　

Step 2

Place a piece of the toast on a serving plate and top it evenly with the cheese, followed by the eggs, then the pastrami. Top the sandwich with the remaining toast slice. Wrap it in a paper towel and microwave it on high for 10 seconds to warm it through. Serve immediately.

　　

Stovetop Instructions

Step 3

Follow the directions above, but instead of microwaving the egg whites, simply scramble them in a nonstick skillet lightly misted with spray over medium heat.

　　

nutrition information

Step 4

Calories: 308

　　

Step 5

Protein: 31g

　　

Step 6

Carbohydrates: 30g

　　

Step 7

Fat: 7g

　　

Step 8

Saturated Fat: 2g

　　

Step 9

Cholesterol: 37mg

　　

Step 10

Fiber: 2g

　　

Step 11

Sodium: 1,054mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.