Nutrition information: 305 calories; 14 g fat (7 g saturated); 239 mg cholesterol; 340 mg sodium; 28 g carbohydrate (6 g dietary fiber); 22 g protein; 2 mg iron; 354 mg calcium; 75 mcg folate.
½ cup fresh spinach, stems removed
½ cup chopped fresh mushrooms
1 slice Swiss cheese
1 whole wheat bagel thin
Spray a small skillet with nonstick cooking spray and heat it over medium heat.
Add the spinach and mushrooms to the skillet and cook until soft, about 2-3 minutes. While the vegetables are cooking, mix the egg in a small bowl with a fork.
Remove the vegetables from the skillet and set them aside. Add the egg to the hot skillet and cook it until it's no longer runny, about 4 minutes, flipping or stirring halfway through. Place the cheese on top of the egg and heat until melted, about 1 minute.
Toast the bagel thin in a toaster.
Add the egg and cheese to the bottom half of the bagel thin. Top that with the sautéed vegetables and the top half of the bagel thin.