Ingredients
- 1 Tomato Small
- 2 cups Spinach Fresh
- 2 English Muffins Whole wheat
- 1 teaspoon Canola Oil
- 2 Eggs Large
- 1 pinch Salt
- 1 Avocado Small
Equipment
- Stovetop
- Medium Skillet with Lid
Instructions
- Rinse and slice tomato into 4 slices. Rinse spinach. If using avocado, peel, remove pit, and slice now.
- Split each muffin in half. Set muffin tops aside.
- In a medium skillet over medium heat, heat oil.
- Gently break eggs into skillet. Be careful not to break the yolk. Cook about 1 minute. Carefully flip each egg over with a rubber spatula. Cook until yolk is slightly firm, about 1-2 minutes. Top each muffin bottom with cooked egg.
- Add spinach to skillet with a splash of water and pinch of salt. Cover and cook until wilted, about 1-2 minutes.
- Top the egg with tomato and spinach. If using avocado, add avocado slices now. Cover with the muffin tops to make a sandwich.
Video
Notes
- Scramble the eggs instead of frying, if you like.
- Try toasting the muffins in a toaster or in the oven set to broil before adding eggs and toppings.
- Top cooked eggs with sliced low-fat cheese or turkey bacon. Cook 1 slice turkey bacon in skillet for 1 minute on each side. Break into pieces and add to muffin.
Nutrition
Nutrition Facts
English Muffin Breakfast Sandwich
Amount per Serving
Calories
214
Calories from Fat 72
% Daily Value*
Fat
8
g
12
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Cholesterol
164
mg
55
%
Sodium
316
mg
14
%
Potassium
494
mg
14
%
Carbohydrates
27
g
9
%
Fiber
5
g
21
%
Sugar
7
g
8
%
Protein
12
g
24
%
Vitamin A
3566
IU
71
%
Vitamin C
17
mg
21
%
Calcium
212
mg
21
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Breakfast Sandwich, Eggs, English Muffin, Spinach, Tomato, Tomatoes, Whole Wheat English Muffins