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
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

2 English muffins 120 g
2 eggs size large
1/2 avocados, sliced 90 g
1/4 mangoes, sliced 80 g
16 g cheese, lactose-free, thinly sliced

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.

Remarks

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

Nutrition Facts Table

per 1 serving (350g)

Amount

% Daily Value

Calories

620

Fat

27 g

41 %

Saturated 7.6 g
+ Trans 0.1 g

39 %

Cholesterol

460 mg

Sodium

660 mg

28 %

Carbohydrate

70 g

23 %

Fibre

11 g

43 %

Sugars

11 g

Net Carbs

59 g

Protein

30 g

Vitamin A

30 %

Vitamin C

34 %

Calcium

38 %

Iron

36 %

Servings of Canada's Food Guide

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

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Bone-healthy
Free  :
Added Sugar
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 D, Vitamin E, Zinc
Good source of  :
Copper, Vitamin C, Vitamin K

DIABETES Exchange

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

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Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again
Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

Breakfast | Bone-healthy | High Iron | High Vitamin D | Vegetarian | Kosher | High Fibre | High Calcium | Halal