Performance Egg Sandwich

0 Reviews
0% would make this recipe again

Preparation : 5 min Cooking : 10 min
590 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 80 g
1/4 mangoes, sliced 70 g
3 1/2 tbsp Cheddar cheese, low-fat (4%), thinly sliced 14 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.

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

590

Fat

23 g

36 %

Saturated 5.4 g
+ Trans 0 g

27 %

Cholesterol

450 mg

Sodium

720 mg

30 %

Carbohydrate

70 g

23 %

Fibre

11 g

43 %

Sugars

11 g

Protein

31 g

Vitamin A

28 %

Vitamin C

34 %

Calcium

35 %

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 : ¼ serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat
Good source of  :
Copper, Vitamin C, 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 D, Vitamin E, Zinc

DIABETES Exchange

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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Leave a review

You have to be logged in to leave a review

Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again

This recipe is in the following categories

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