Monday, May 13, 2013

Egg sandwiches can be fast and healthy—as long as you're the cook

In the past few years, fast-food purveyors from Burger King to Chick-fil-A have updated their breakfast menus with new sandwiches. That's great. But what's not great is that those sandwiches often contain refined grains and little fiber, and taste like the paper bags they're packed in. Resist the urge to slap the snooze button, and whip up these healthier versions at home instead. 

Breakfast Tacos
Recipe by Pete Hernandez, chef, Maudie's Tex-Mex, Austin, TX

What you'll need:
1 Tbsp canola oil
1/4 cup diced onion
1/2 serrano pepper, thinly sliced
1/4 small potato, diced
1/4 cup fresh bulk sausage
2 eggs
2 Tbsp shredded Cheddar
2 whole-wheat tortillas (7" each), warmed

How to make it:
Heat the oil in a pan over medium heat. Add the vegetables and sausage; cook, breaking up the meat, until the potato is done, about 10 minutes. Scramble in the eggs, add cheese, and wrap it all in the tortillas. Makes 2 servings

Per serving: 
377 calories, 17 grams (g) protein, 18 g carbohydrates (2 g fiber), 28 g fat, 573 milligrams (mg) sodium

Egg, Avocado, and Spicy Mayo Sandwich
Recipe by Brian Lockwood, executive chef, Frasca Food and Wine, Boulder, CO

How to make it:
Mix a pinch of cayenne pepper into 1 teaspoon of mayonnaise. Split and toast a whole-wheat English muffin, and then spread each piece with the spicy mayo. Fry an egg until the yolk is still a little bit runny and place it on a muffin half. Top with a few slices of avocado and close the sandwich. Makes 1 serving

Per serving: 
330 calories, 12 g protein, 30 g carbohydrates (6 g fiber), 19 g fat, 343 mg sodium

Smoked Salmon and Scrambled Eggs on Toast
Recipe by Hugh Fearnley-Whittingstall, author of River Cottage Every Day

How to make it:
Toast a piece of a hearty bread like sourdough or whole wheat. In a bowl, whisk an egg with salt and pepper. Pour the egg into a nonstick pan and scramble it. Lay 1 ounce of smoked salmon on the bread; top that with the scrambled egg. Finish with your choice of thinly sliced red onions, capers, fresh dill, or a squeeze of lemon. Makes 1 serving

Per serving:
410 calories, 31.5 g protein, 37 g carbohydrates (1.5 g fiber), 15 g fat, 602 mg sodium

This article was adapted from


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