Quick Protein Recipe: Power Breakfast Egg Sandwich

Eric January 21, 2011




I’m a big fan of breakfast, so this is a quick-and-easy, protein-packed recipe that I’ll make for dinner, if I so fancy. It’s light on the food prep and post-meal dish duty (you’ll need a bowl to scramble the eggs, a non-stick pan to cook in, and perhaps a cutting board if you need to chop the spinach or slice the ham). And it’s tastier and much healthier than the stuff you’d buy going through a drive-thru.

The calorie and carb content of this breakfast sandwich can vary quite a bit based on the bread you use. Anywhere from 90 to 120 Calories per slice is what I’ve seen perusing the supermarket, but there are thin-sliced whole grain breads that have half that. If you’re watching your carbs, try out one of those options or make this sandwich “open-faced” (i.e., only use one slice of bread under the ham and egg).

Hit the break to see how this handheld power breakfast is made…

Prep Time: 2-3 minutes

Cooking Time: 5-6 minutes

Ingredients:

  • 2 slices whole wheat bread
  • 1 whole egg
  • 1 egg white
  • ½ tsp garlic powder
  • 1 handful fresh spinach, chopped
  • 2 oz sliced ham
  • 1/8 C reduced-fat cheddar cheese, shredded
  • Salt & pepper to taste

Directions:

Toast the bread slices to your liking.

Meanwhile, scramble the egg and egg white with garlic powder, spinach, salt, and pepper. In a nonstick skillet, cook the egg mixture over medium-high heat, stirring the mixture every few seconds to mix the cooked and raw portions of the egg. Keep the egg mixture’s shape similar to the bread slices as it cooks.

Once the egg mixture is about cooked, add the ham on top. Flip the ham and egg over so the ham is now on the bottom. Top the egg with the shredded cheese and cook another couple minutes until the ham is heated through and the cheese is melted. (Hint: You can cover the skillet to help the cheese melt more quickly.)

Remove the pan from the heat. Place the ham, egg, and cheese stack between the toasted bread. Serve immediately.

Nutritional data: 410 Calories, 12.5g total fat, 4g sat fat, 42.5g total carbs, 6g fiber, 31g protein

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