Thursday, January 17, 2013

A Healthy Egg Sandwich

My Healthy Egg Sandwich
Have you started off the new year with a healthier attitude?  One of my favorite healthy breakfasts or lunches is an egg sandwich made with egg whites and a little cheese.  To control the calories from bread I like to use the whole grain sandwich thins that are widely available.  They only add 100 calories.

Instead of separating the whites from yolks I bought a carton of egg whites from the grocery store.  I was happy to see the ingredient list on the carton: egg whites.  There were no additives and no preservatives.  Yay!

This egg sandwich recipe contains 297 calories and 14 grams of fat, making it a smart option for breakfast or lunch. It is so simple, but tasty enough to feel like a treat.

Healthy Egg Sandwich
Serves 1
  • 1 teaspoon canola oil
  • 2 egg whites
  • 1 tablespoon chopped onion
  • 1 tablespoon chopped bell pepper
  • 1/2 jalapeno pepper, chopped
  • 1 whole grain sandwich thin
  • salt and pepper to taste

Heat the oil in a 8 inch non-stick skillet over medium heat.  Add the onion and peppers, salt and pepper, cooking until the vegetables soften.  Pour the egg whites into the pan.

The Egg Whites Begin to Set Quickly

Pull the eggs whites to the center, distributing the liquid as the egg starts to set.  Cover the pan to assist the setting of the egg.  After a couple of minutes, when the egg has mostly set, but the top is still glossy, add the cheese.  Cover the pan for another minute. 

A Little Cheese Adds Big Flavor

Using a heat proof spatula, flip one half of the egg mixture over onto the other half, like an omelet.  I like to have a little color on my egg.
Folding Over the Egg Helps to Melt the Cheese

Place the egg onto the sandwich thin.  Cover with the top of the bun.  If you let your sandwich sit a minute before eating, the cheese will melt and be gooey.
Healthy, but Tasty

That's just how I like it. 

Get the printable healthy egg sandwich recipe.


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