Two slices of bread topped with mashed avocado, egg salad, and garnished with chopped herbs

Easy Egg Sandwich

UMass Amherst

Ingredients 

  • 2 large Eggs
  • 1 slice Whole Wheat Bread Or whole wheat tortilla
  • 1 Tbsp Cheddar Cheese
  • 1 Tomato Sliced

Equipment

  • Microwave
  • Microwave-Safe Bowl

Instructions

  • Wash and slice tomato.
  • Beat eggs in microwave-safe bowl using a fork.
  • Cook eggs in microwave for 45-60 seconds. Take out and stir. Place back in microwave for 30 more seconds.  When done, eggs should be fluffy, not runny.
  • Spread cooked eggs on bread or tortilla and top with cheese and tomato slices.
  • Serve this “face-up” sandwich warm.

Notes

  • Eggs are an inexpensive, healthy source of protein.
 

Nutrition

Nutrition Facts
Easy Egg Sandwich
Amount per Serving
Calories
 
297
Calories from Fat 144
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
6
g
38
%
Trans Fat
 
0.04
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Cholesterol
 
387
mg
129
%
Sodium
 
372
mg
16
%
Potassium
 
511
mg
15
%
Carbohydrates
 
18
g
6
%
Fiber
 
3
g
13
%
Sugar
 
5
g
6
%
Protein
 
21
g
42
%
Vitamin A
 
1716
IU
34
%
Vitamin C
 
17
mg
21
%
Calcium
 
220
mg
22
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Cheddar Cheese, Egg, Tomato, Whole Wheat Bread