Egg McHealthy Recipe | T.H.E. Recipes

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Egg McHealthy Recipe

Taking the classic breakfast sandwich and changing it with a healthy tasty twist that is made quickly! Sure to be a breakfast hit!

Prep Time: 10 min. Cook Time: 5 min. Total Time: 15 min

Ingredients: Recipe Makes 2 Servings • 2 Slices of whole wheat bread • 2 slices of mozzarella cheese • 2 eggs • 1 leaf of romaine lettuce (or lettuce of your choice) • 2 slices of tomato • 1 tsp of brown mustard • 1 tsp of mayo • 2 ounces smoked salmon • 4 thin slices of avocado

Directions: 1. Toast 2 slices of bread, once toasted cut both slices in half. 2. Put egg is small cup or bowl and cover with lid or paper towel and cook each egg separately for 1 minute in microwave. 3. Spread mustard on 2 of the toast pieces and mayo on the other 2 slices. Add smoked salmon, egg, and cheese to each sandwich. Then add lettuce, avocado, and tomato and serve!

Nutrition Amount per Serving Calories: 220 Total Fat: 13 g Total Carbs: 11 g Protein: 16 g Sodium: 877 mg

Did you know??? o Eggs are a great source of high quality, inexpensive protein. The whiles have more than ½ of the protein of an egg along with vitamin B2, selenium, vitamin D, B6, B12, and other minerals such as zinc, iron and copper. o Salmon is a great source of main nutrients including protein, vitamin B12, vitamin D, selenium, niacin, omega-3 fatty acids, phosphorus, potassium, biotin, and vitamin B6. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract o Avocados are actually a fruits, a very nutritious fruit containing many nutrients such as Vitamin K, Folate, Vitamin C, Potassium, Vitamin B’s, Vitamin E, Magnesium, Copper, Iron, Zinc, and Phosphorus. In addition to being loaded with important nutrients it is load with healthy fats and fiber. Avocados are very high in Potassium, containing more than a bananas! o Romaine Lettuce is an excellent source of dietary fiber, manganese, potassium, biotin, vitamin B1’s, copper, iror, and vitamin C. This lettuce makes a great addition to a diet offering more nutrients that iceberg lettuce. It also provides a good source of antioxidants. o Mustard is a rich source of many nutrients such as selenium, omega 3 fatty acids, manganese, phosphorus, calcium, vitiman A, and potassium.