Recipe of the Month: Egg Muffin Melt

September 2017

These are the easiest breakfast sandwiches to make in advance, and you get to eat a hot breakfast even during the busy work week.

Ingredients

  • 1 egg (large)
  • 100 percent whole wheat 
  • English muffin 
  • 1 slice Swiss cheese
  • Spinach (small handful)
  • Chopped tomatoes (2 tablespoons)
Preparation
  1. Prepare the egg and veggies by scrambling them in a coffee cup and cooking for 30 seconds in a microwave.
  2. Take out and swirl the cup to prevent sticking. Then cook for an additional 15 seconds. Timing will depend on the strength of your microwave. Do not overcook the egg. It will explode. Or, you can scramble an egg and cook in a small non-stick pan on the stovetop.
  3. Next, place the egg on an English muffin and top with cheese, spinach and tomatoes.
  4. You can make several of these at one time and keep them in sandwich bags in your refrigerator. When you wish to eat one, remove the sandwich from the bag and place on a paper towel. Then, simply microwave for one minute, flip the 
    sandwich over and microwave for another minute.
Nutritional Information
1 egg muffin
  • Calories: 260
  • Protein: 16 g
  • Saturated fat: 4.5 g
  • Carbohydrate: 22 g
  • Sodium: 325 mg