Heart-Healthy Classic Egg and Cheese Sandwich
Elevate your mornings with this Heart-Healthy Classic Egg and Cheese Sandwich—a nutritious twist on a breakfast favorite. Made with whole grain bread, a fluffy egg, reduced-fat cheddar cheese, and a fresh layer of sautéed spinach, it's packed with flavor and nutrients. Creamy mashed avocado adds heart-healthy fats, while a hint of olive oil keeps things light and wholesome. Ready in just 15 minutes, this quick and easy recipe is perfect for busy mornings or a wholesome snack. With its rich combination of protein, fiber, and good fats, this sandwich isn't just satisfying—it's a step toward better heart health. Perfect for anyone looking for a nutritious, fulfilling breakfast option.
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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
Directions
Step 1
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat.
Step 2
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.
Step 3
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.
Step 4
Lightly toast the whole grain bread slices in a toaster or on a skillet, if desired.
Step 5
Mash the avocado using a fork in a small bowl. Spread it evenly on one side of each toasted bread slice.
Step 6
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.
Step 7
Top the sandwich with the second slice of toasted bread, avocado side down.
Step 8
Press down gently and slice in half if desired. Serve immediately and enjoy your heart-healthy classic egg and cheese sandwich.
Nutrition Facts
| Serving size | (193.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 483.1 |
| Total Fat 31.2g | 0% |
| Saturated Fat 7.9g | 0% |
| Polyunsaturated Fat 3.2g | |
| Cholesterol 200.3mg | 0% |
| Sodium 743.8mg | 0% |
| Total Carbohydrate 31.8g | 0% |
| Dietary Fiber 7.6g | 0% |
| Total Sugars 4.5g | |
| Protein 20.7g | 0% |
| Vitamin D 45.3IU | 0% |
| Calcium 255.4mg | 0% |
| Iron 3.5mg | 0% |
| Potassium 414.2mg | 0% |
Source of Calories