Performance Egg Sandwich

2 Reviews
100% would make this recipe again

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Preparation : 5 min Cooking : 10 min
590 calories/serving

Ingredients

2 English muffins 120 g
2 eggs size large
1/2 avocados, sliced 90 g
1/4 mangoes, sliced 80 g
3 1/2 tbsp Cheddar cheese, low-fat (4%), thinly sliced 16 g

Before you start

This recipe yields 2 sandwiches per person.

Method

  1. Preheat the oven to 175°C/350°F.
  2. Mix 1 large egg per cup of a muffin pan. Bake in the middle of the oven for about 10-15 min, or until eggs are cooked through. Take the pan out of the oven and let cool a couple of minutes before serving.
  3. Assemble the ingredients into a sandwich and serve 2 sandwiches per person.

Observations

Egg rounds can be frozen and reheated easily for a quick and nutritious breakfast on-the-go.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

590

Fat

23 g

36 %

Saturated 5.4 g
+ Trans 0 g

27 %

Cholesterol

450 mg

Sodium

720 mg

30 %

Carbohydrate

70 g

23 %

Fibre

11 g

43 %

Sugars

11 g

Net Carbs

59 g

Protein

31 g

Vitamin A

28 %

Vitamin C

35 %

Calcium

35 %

Iron

36 %
More info

Claims

This recipe is :
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Zinc
Good source of  :
Copper, Vitamin C, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits ½
Meat and Alternatives 2 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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