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Green Eggs & Ham Bagel Breakfast Sandwich

March/April 2013

Your rating: None Average: 3.2 (9 votes)

This healthy bagel breakfast-sandwich recipe, with layers of ham, Swiss cheese, egg and spinach, is ready in just 5 minutes and can be wrapped up to eat on the go.


Green Eggs & Ham Bagel Breakfast Sandwich

Makes: 1 serving

Active Time:

Total Time:

Ingredients

  • 1 whole-wheat bagel (3 ounces), halved
  • 1 slice low-sodium Swiss cheese
  • 1 slice Canadian bacon
  • 1 teaspoon extra-virgin olive oil
  • 1 large egg
  • 1/2 cup baby spinach, coarsely chopped
  • Pinch of freshly ground pepper

Preparation

  1. Toast bagel. Place cheese and Canadian bacon on the bottom half. Heat oil in a small nonstick skillet over medium-high heat. Add egg, spinach and pepper and cook, stirring, until set, about 1 minute. Place the egg mixture on the cheese and bacon. Top with the remaining bagel half. Cut in half to serve, if desired.

Nutrition

Per serving: 454 calories; 18 g fat (7 g sat, 8 g mono); 215 mg cholesterol; 50 g carbohydrates; 1 g added sugars; 26 g protein; 8 g fiber; 783 mg sodium; 531 mg potassium.

Nutrition Bonus: Vitamin A (37% daily value), Magnesium (30% dv), Folate (26% dv), Zinc (25% dv), Calcium (29% dv), Iron (23% dv), Potassium (15% dv)

Carbohydrate Servings: 3

Exchanges: 3 starch, 2 medium fat meat, 1/2 lean meat, 1 fat


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Recipe Categories

Type of Dish
Sandwich
Ease of Preparation
Easy
Ethnic/Regional
American
Health & Diet Considerations
High calcium
High fiber
High potassium
Total Time
15 minutes or less
Servings
1
Main Ingredient
Eggs
Pork
Preparation/ Technique
Saute
Meal/Course
Breakfast
Publication
March/April 2013
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