1 tsp. melted butter
1 whole large egg
1 tsp. water
salt and pepper to taste
1 large slice whole grain, high fiber bread bread / 1 whole grain sandwich thin / 1 whole
double-fiber English muffin
1 (3/4 oz.) slice cheddar cheese
1 thin slice tomato
Take a small microwave-safe glass baking/mixing dish (see in bottom left picture above) and grease thoroughly with butter. Add large egg and water and mix together with a fork. Sprinkle with salt and pepper to taste. Place in microwave and cook on high heat for 45 seconds to 1 minute or until thoroughly cooked (see bottom right picture above). Note: while it is cooking, you will see the egg rise up but it should not overflow from the glass dish. Meanwhile, toast bread as desired and slice in half. Remove egg from glass dish using a clean fork and place it on top of one of the toast halves. Add any meat first on top then cheese. If desired, melt cheese in microwave on high for 15 to 30 seconds. Then, add any additional condiments and vegetables. Top with other toast half and serve.
295 calories, 21 grams carbohydrate (4 grams dietary fiber), 17 grams protein, 18 grams fat (9 grams saturated). This breakfast sandwich is an excellent source of riboflavin (a B vitamin) and calcium. It is a good source of vitamin A, vitamin B12, and iron.
Recipe by Michelle Baglio of Optimal Nutrition and Health. All recipes, unless otherwise noted, are created and tested in my home kitchen. Any resemblance to other recipes available in print or online is purely coincidental. The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish. Please do not reprint this recipe for distribution without my permission. To feature this recipe on your website, please link to this post as the original source.