FAST-FOOD FAVORITE: EGG SANDWICH
Sausage stacked with eggs and cheese is an onslaught
of fat and cholesterol. Swapping out the pork patties for
turkey bacon (only 1.5 grams of fat per slice) slashes fat
while switching to a whole-wheat English muffin means
you’re getting grains that will help you feel fuller, longer.
THE FIX + Poached Egg Sandwich
PREP: 12 min. COOK: 6 min. SERVES 4
4 large omega-3-enriched eggs
4 whole-wheat English muffins
4 handfuls baby spinach (or mixed baby greens)
2 teaspoons balsamic vinegar
1 medium ripe avocado
4 pieces turkey bacon, cooked and cut in half
1. Coat silicone egg poachers evenly with vegetable oil. Bring
1½ inches of water to a boil in a large sauté pan, reduce to
a simmer, crack an egg into each poacher and carefully float
in the water. Cover pan and cook in simmering water for 4
to 6 minutes or to desired firmness. Using a slotted spoon,
carefully remove egg poachers.
2. Toast English muffins. In a medium bowl, toss spinach
with balsamic vinegar until evenly coated.
3. Cut the avocado and spread ¼ on the bottom of a
toasted English muffin. Top with ¼ of the greens and a
poached egg. Top with turkey bacon and muffin top. Repeat
steps for each sandwich. Serve immediately.
Per serving: 300 calories, 14.5 g fat (3 g saturated fat), 180
mg cholesterol, 15 g protein, 31 g carbohydrates, 7 g fiber,
565 mg sodium.