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Healthy Breakfast Sandwich

Serving Size
Calories
Protein
Saturated Fat
Sodium
Carbohydrate
Fiber
Added Sugars
1 sandwich
330
15g
4g
520mg
32g
7g
2g

Skip the drive-through line and get your morning off to a healthy start with this delicious breakfast sandwich fresh from your own kitchen. The combination of eggs, peppers, spinach, and avocado packs a healthy dose of protein, vitamins, minerals, and heart-healthy fats to fuel you for whatever comes next! Boost the nutrition by choosing a whole-grain English muffin for extra fiber to keep you feeling full and ready to tackle your day.

Ingredients

  • 1 teaspoon olive oil OR vegetable oil

  • ¼ cup fresh spinach, packed into measuring cup

  • 2 tablespoons red bell pepper, chopped

  • 1 egg

  • Salt to taste

  • Black pepper to taste

  • 1 whole-wheat English muffin

  • 1 slice reduced-fat cheese

  • ¼ avocado, sliced


Preparation

  1. Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.

  2. Heat a non-stick frying pan over medium heat. Add oil to frying pan. Sauté spinach and red bell pepper for 3 minutes, or until spinach is wilted.

  3. Remove vegetable mixture from heat, and place into medium bowl. Crack egg into bowl, and whisk together with spinach, red bell pepper, salt, and black pepper.

  4. Pour egg mixture into pan and scrape together to form the shape of a small circular patty. Cover the pan and cook for 3 minutes until egg mixture has set on the bottom.

  5. If you prefer a toasted muffin sandwich, place English muffin in toaster to heat. Use a spatula to flip the egg and cook for another 3 minutes, until cooked through.

  6. Place the egg patty on the English muffin and top with cheese and sliced avocado.



Source: https://celebrateyourplate.org/recipes/egg-and-veggie-breakfast-sammie

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