Healthy Recipes

Poached Egg Sandwich

Swapping out the pork patties for turkey bacon (only 1.5 grams of fat per slice) slashes fat. Or forgo the meat all together.

Poached Egg Sandwich
Pin it Kenji Toma

Ingredients: 

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

Directions: 

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.

Nutritional facts: 

Serves 4. 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.