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Performance Egg Sandwich

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0% would make this recipe again

Preparation : 5 min Cooking : 10 min
620 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

2 English muffins 120 g
2 eggs size large
1/2 avocados, sliced 90 g
1/4 tomatoes, sliced 30 g
3 1/2 tbsp Cheddar cheese, low-fat (4%), thinly sliced 16 g
1 tsp mayonnaise 5 mL
1 clementines 60 g

Before you start

This recipe yields 2 sandwiches per person.

Method

  1. Preheat the oven to 175°C/350°F.
  2. Mix 1 large egg per cup of a muffin pan. Bake in the middle of the oven for about 10-15 min, or until eggs are cooked through. Take the pan out of the oven and let cool a couple of minutes before serving.
  3. Assemble the ingredients into a sandwich and serve 2 sandwiches per person with a clementine.

Remarks

Egg rounds can be frozen and reheated easily for a quick and nutritious breakfast on-the-go.

Nutrition Facts Table

per 1 Serving (380g)

Amount

% Daily Value

Calories

620

Fat

27 g

41 %

Saturated 5.9 g
+ Trans 0 g

30 %

Cholesterol

450 mg

Sodium

740 mg

31 %

Carbohydrate

67 g

22 %

Fibre

11 g

43 %

Sugars

8 g

Protein

31 g

Vitamin A

33 %

Vitamin C

51 %

Calcium

36 %

Iron

37 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 4 ¼ servings
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat
Good source of  :
Copper, Vitamin K
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits ½
Vegetables 0
Meat and Alternatives 2 ½
Fats 2 ½

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Members' Reviews

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This recipe is in the following categories

Vegetarian | High Iron | High Vitamin D | Low Saturated Fat | Kosher | High Calcium | Halal | High Fibre