Health
Healthy Recipe: Egg Melt Sandwich
This sandwich was inspired by an ill-attempt to “treat myself” to a meal on campus. I was staying late for a review session and tried to pick up an asparagus, mushroom and egg sandwich on whole-wheat bread from a coffee shop, but they were out of mushrooms and whole wheat bread. Lucky me, right? In order to satisfy my craving, I created a similar sandwich at home a few days later. To be honest, Joe and I aren’t the biggest fans of cooked mushrooms, but for some reason, they just work with this recipe, which is great because they are super good for you! Another Bonus: It kept me full for hours!
Serves 2
2 Multigrain Sandwich Rounds
2 Slices Part-Skim Provolone Cheese
2 tsp. unsalted butter, separated
¼ cup roughly chopped mushrooms
~ 2 cups fresh spinach, torn
4 eggs
Pepper to taste
Heat a small-medium pan over medium heat until warm. Saute mushrooms in 1 tsp butter until slightly browned, about 3-5 minutes. Add 2 cups torn Spinach leaves and remaining tsp. of butter. Saute until spinach is wilted and all the water has evaporated, about 3 minutes. Crack eggs and add to skillet as well. Allow to cook about 3-5 minutes, scrambling with a spatula occasionally. Pepper to taste and allow to fully cook (I separated my egg mixture into 2 circles and allowed to cook into patties). While the eggs finish cooking, open the multigrain rounds and place on a large baking sheet. Top 2 rounds with the slices of cheese. Broil in the oven for about 1-3 minutes, or until bread is toasted and cheese is slightly melted. Remove from oven and top with ½ of egg, spinach and mushroom mixture.
With 350 kcal, 18 g fat, 23 g carbs, 6 g fiber, 23 g protein, 75% DV of Vitamin A, 19% DV of Iron, and 26% DV of Calcium, this sandwich is a portable powerhouse! It has a good balance of fat, protein and carbohydrates to curb hunger and, since it can be eaten while running out the door, it will keep you focused on your busy schedule, not your growling stomach!
0 comments