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.
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
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.
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.