Healthy Recipes

Fried Egg & Arugula Salad Sandwich

Eggs—rich in protein, good fat, and memory- supporting choline—combined with whole-grain bread and fresh arugula make a sandwich that’s great for breakfast, lunch, or dinner (try it with a glass of red wine, a good source of the antioxidant resveratrol).

Fried Egg & Arugula Salad Sandwich
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1 slice whole-grain bread
3 tablespoons olive oil
1 tablespoon balsamic vinegar
Coarse sea salt
Cracked black pepper
1 cup arugula salad
2 eggs


1. Toast the bread.

In a small bowl, whisk together 1 tablespoon oil with balsamic vinegar. Season with salt and pepper, add arugula and toss. Place the bread on a plate and top with arugula salad.

3. Heat a sauté pan over medium-high heat and add the remaining olive oil.

4. When oil is shimmering, crack the eggs and slip gently into pan. Cook for about 2 to 3 minutes, depending on how you prefer them. For sunny-side-up: Spoon a little hot olive oil onto the yolk as it cooks. For over easy: Flip the eggs over and let cook another minute.

5. Remove eggs with a spatula and place on top of the arugula salad, sprinkle with coarse sea salt and cracked black pepper, and serve.

Nutritional facts: 

Per serving: 280 calories, 20 g fat (4 g saturated), 17 g carbohydrates, 9 g protein, 2.4 g fiber, 317 mg sodium (14% Daily Value).

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