Friday, April 8, 2016

Eggcellent Breakfast Sandwich

This breakfast sandwich is my life. Actually though, I have it about 3-4 times a week due to its simplicity, health, and of course taste. 
This sandwich is perfect to eat on a plate like a normal human, however, it works just as well wrapped up in foil and eaten on the go! 

Let's start with the bread, healthy good tasting bread is up threre on one of the hardest things to find in the market due to misleading advertisements. It is very hard to find a good whole-grain or whole-wheat bread that has no added sugars. Unfortunately a lot of companies will darken their bread with a molasses making it appear to be whole wheat. The best way to shop for bread is to (like most products) Read The Label! This includes the ingredients, there should not be an intense paragraph for the ingredients, and look out for any added sugars which can be labeled in a variety of ways (cane sugar, high fructose corn syrup, brown rice  syrup, etc). For this recipe, I used a multigrain sandwich bread from Trader Joe's, I sat there for a while trying to find the most ideal bread, and that is the one I went with. For this recipe the bread will provide our carbohydrates (main energy source) to contribute to a balanced breakfast. The bread will also contribute most of our B vitamins, dietary fiber, and some protein and calcium. 

Now for the eggs, I always have liquid egg whites handy at home, I get the cartons that contain 100% egg whites and usually organic. I like these cartons because I don't feel as wasteful when throwing away the yolks from fresh eggs, and it is really easy and quick! Egg whites will provide us with great protein and satiety. Using three tablespoons of egg whites will provide about 12g protein. 

the CHEESE, my favorite part of course. I use a fat-free crumbled feta cheese, I usually don't have fat-free cheeses, but this one is really good and made from skim milk, so there is no saturated or total fats.  The cheese also adds a great source of calcium along with the yummy flavor. Not a feta fan? mozzarella or havarti work just fine (just try to find them in lower fat). 

Lastly, the spinach. You will notice I use spinach two ways in this recipe, once in the omelette and the second time raw on the sandwich. Spinach is just that good that I had to squeeze as much as could in this sandwich. Spinach will provide us with our vegetable in the form a dark leafy green, providing essential vitamins and minerals. Spinach is rich in Vitamin K, Iron, Vitamin A, Vitamin C, Calcium, and Fiber.  

2 slices whole grain bread 
3 tablespoons liquid egg whites 
1/2 cup fresh baby spinach 
1 tablespoon feta cheese crumbles 
Conola cooking spray 
1/2 teaspoon black pepper 
1/2 teaspoon sriracha hot sauce 

How To Make It: 

1. Spray a small cooking pan thoroughly with conola cooking spray and then heat pan (be carefull the spray is flammable). After that, Add three tablespoons of egg whites or enough to cover the pan. 

2. Add the black pepper to the egg whites. 

3. Add the 3/4 of the spinach to middle of the eggwhites along with the feta cheese. 

4. Fold over the egg whites. 

5. Cut the omelette in half using a spatula. 

6. Toast two slices of bread to your liking (notice I like mine crispy). Now you can add your favorite hot sauce I chose sriracha! 

7. Now add the remainder of the spinach. 

8. Add one half of the egg white omelette. 

9. Add the second half of the omelette the opposite way to make it leveled. 

10. Enjoy on the go or on a plate with a serving of fruit for a fully balanced meal!