Heart-Healthy Classic Egg and Cheese Sandwich
Elevate a breakfast classic with this Heart-Healthy Classic Egg and Cheese Sandwich that’s as nourishing as it is delicious. Featuring protein-packed egg, creamy avocado, wilted spinach, and a slice of reduced-fat cheddar cheese, all layered between toasted whole grain bread, this sandwich delivers on flavor while supporting your heart health. The addition of olive oil for cooking and whole grain bread for fiber ensures a wholesome start to your day. Ready in just 15 minutes, this quick and satisfying recipe is perfect for busy mornings or anytime you crave a nutritious, savory bite. Indulge guilt-free and enjoy this wholesome twist on the classic egg and cheese sandwich!
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Recipe Information
Ingredients
- 2 slices Whole grain bread
- 1 unit Large egg
- 1 slice Reduced-fat cheddar cheese
- 0.5 cup Fresh spinach
- 1 teaspoon Olive oil
- 0.25 unit Avocado
- 0.125 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat.
Add the fresh spinach to the skillet and sauté for 2-3 minutes, or until wilted. Remove the spinach from the pan and set aside.
Crack the egg into a bowl and beat lightly, then pour it into the skillet. Cook for about 3 minutes or until the edges start to set. Flip the egg and cook for another 1-2 minutes. Season with a pinch of salt and pepper. Remove from heat.
Lightly toast the whole grain bread slices in a toaster or on a skillet, if desired.
Mash the avocado using a fork in a small bowl. Spread it evenly on one side of each toasted bread slice.
Layer the wilted spinach on the bottom bread slice, followed by the cooked egg, then place the slice of reduced-fat cheddar cheese on top.
Top the sandwich with the second slice of toasted bread, avocado side down.
Press down gently and slice in half if desired. Serve immediately and enjoy your heart-healthy classic egg and cheese sandwich.
Nutrition Facts
Calories |
483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 744 mg | 32% | |
| Total Carbohydrate | 31.8 g | 12% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 4.5 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 255 mg | 20% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 414 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
