Performance Egg Sandwich

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Preparation : 5 min Cooking : 10 min
620 calories/serving

Ingredients

2 English muffins 120 g
2 eggs size large
1/2 avocados, sliced 90 g
1/4 mangoes, sliced 80 g
16 g cheese, lactose-free, thinly sliced

Before you start

This recipe yields 2 sandwiches per person.

Method

  1. Preheat the oven to 175°C/350°F.
  2. Mix 1 large egg per cup of a muffin pan. Bake in the middle of the oven for about 10-15 min, or until eggs are cooked through. Take the pan out of the oven and let cool a couple of minutes before serving.
  3. Assemble the ingredients into a sandwich and serve 2 sandwiches per person.

Observations

Egg rounds can be frozen and reheated easily for a quick and nutritious breakfast on-the-go.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

620

Fat

27 g

41 %

Saturated 7.6 g
+ Trans 0.1 g

39 %

Cholesterol

460 mg

Sodium

660 mg

28 %

Carbohydrate

70 g

23 %

Fibre

11 g

43 %

Sugars

11 g

Net Carbs

59 g

Protein

30 g

Vitamin A

30 %

Vitamin C

35 %

Calcium

38 %

Iron

36 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Bone-healthy
Free  :
Added Sugar
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Zinc
Good source of  :
Copper, Vitamin C, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits ½
Meat and Alternatives 1 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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0 Reviews (0 with rating only) 0% would make this recipe again
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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