A simple egg sandwich gets added zing from whole-grain mustard and fresh dill.

Makes 1 serving

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

1 tablespoon reduced-fat cream cheese
1 teaspoon whole-grain mustard
1/2 teaspoon chopped fresh dill
2 slices thin whole-grain rye bread, toasted
1 large hard-boiled egg, sliced
2 tomato slices
Pinch each salt and pepper

Mix together cream cheese, mustard and 1/2 teaspoon chopped dill. Spread the mixture over toasted bread. Top one slice with egg, tomato and salt and pepper. Cover with the other slice of bread.

NUTRITION INFORMATION: Per serving: 258 calories; 10 g fat (4 g sat, 3 g mono); 220 mg cholesterol; 29 g carbohydrate; 13 g protein; 3 g fiber; 703 mg sodium; 203 mg potassium.


Nutrition bonus: Selenium (46% daily value), Folate (19% dv), Iron (15% dv).


2 Carbohydrate Servings