Thursday, December 5, 2013

Breakfast Sandwich

Quick, easy, healthy. What could be better?

1 egg + 1 egg white
1 oz diced meat (ham, smoked turkey, spicy sausage)
1/2 oz shredded cheese
2 slices bread

 In a microwavable container that is approximately the size and shape of the bread you are using, whisk the egg.
 Add meat and cheese. Because these are both salty, don't add any salt, but do consider other spices like pepper or curry. You can also add up to 1/2 cup leftover cooked vegetables. Raw diced bell peppers are also nice if you like some crunch.
 Microwave on high heat for 1 minute. Check if done - bottom center solidifies last so a clear container is nice so you can see. Cook up to 1 minute more. If you are adding frozen ingredients or vegetables, it may take 2 mintues total. Let sit for 1 more minute to finish cooking.
Invert your egg patty onto your bread (plain or toasted) and enjoy.

Cost: Fall 2013    $0.60

 Nutrition: 330 calories, 30 carbs, 26g protein, 650 mg sodium, 18% DV calcium, 14% DV Iron. (Compared to a commercial egg muffin, this has similar calories, but equivalent of 1 ounce more protein, 120mg less sodium and 3 g more fiber.)

Convenience Tip: I bought some portion cups at a restaurant supply store. I pre-portion the meat and cheese and freeze them for later. These can be washed and re-used several times.

Nutrition Tip: 2 egg whites in place of 1 whole egg saves 32 calories from fat with 2g more of protein.

 Nutrition Tip: Another way to increase flavor while decreasing fat is to add your own sausage seasonings to lean ground chicken, turkey or pork. As a compromise, cook your favorite spicy sausage with an equal amount of lean meat to cut fat in half.


  1. Perfect for my 11 year old grandson to get a more nutritious breakfast than just cereal all the time. And the fact he can make it will interest him a lot. But what do we do with the extra egg yolk?

    1. You can use 2 whole eggs. I left out the second yolk to save calories. See "nutrition tip" 1 above.