Breakfast Sandwich

adapted from Cooking Matters

serves 4




4 large eggs

2 teaspoon canola oil or canola spray

pinch of salt and pepper

2 small tomatoes

4 cups fresh spinach or kale, washed and roughly chopped

4 whole wheat English muffins

4 slices of your favorite cheese

1 small avocado (optional)

4 slices of sliced roasted turkey from the deli (low-sodium) or turkey bacon (optional)




1. Rinse and slice each tomato into 4 slices.  If using avocado, peel, remove pit and slice thinly. If using bacon, fry bacon and set aside.

2. Split the muffins in half and toast in oven or toaster. Set aside.

3. Heat half the oil in a medium skillet over medium heat.  Gently crack one egg into skillet.  Fry until yolk is slightly firm, about 2 minutes.  Flip and fry the other side another 2 minutes.  Add one slice of cheese to melt on egg.  Place the egg on the muffin bottom.

4. Wipe the pan with a paper towel and begin at step 3 for the additional eggs.

5. Add spinach or kale to skillet with a dash of water and pinch of salt. Cover the skillet to cook until wilted, about 3 minutes.

6. If using sliced turkey, add the slices to the pan to heat up for about one minute.

7. Assemble sandwiches by topping each egg with tomato slices, greens, meat and avocado (if using).



1 sandwich per serving, 1 serving contains: Calories (kcal) 297, Fat (g) 8

Saturated Fat (g) 3, Cholesterol (mg) 221, Carbohydrates (g) 36

Dietary Fiber (g) 6, Total Sugars (g) 7, Protein (g) 23, Sodium (mg) 596