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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 276.5
  • Total Fat: 15.5 g
  • Cholesterol: 217.0 mg
  • Sodium: 498.5 mg
  • Total Carbs: 18.5 g
  • Dietary Fiber: 3.9 g
  • Protein: 18.5 g

View full nutritional breakdown of WHF Breakfast Bagel calories by ingredient
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WHF Breakfast Bagel

Submitted by: SKYVIEWTX
WHF Breakfast Bagel

Introduction

This healthy version of an egg sandwich is a great way to start the day! This healthy version of an egg sandwich is a great way to start the day!
Number of Servings: 1

Ingredients

    1/2 whole wheat bagel, toasted
    1 large egg, preferably organic
    1 tsp apple cider vinegar, or any light vinegar
    2 slices tomato
    2 slices avocado
    2 oz low-fat cheese

Directions

Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover egg.

While water is coming to a boil, slice bagel in half and toast.

Place tomato, avocado, and cheese on top of toasted bagel.

Poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel. Season with salt and pepper to taste. Serve open faced.


Healthy Cooking Tips:

Make sure you do not add any salt to the poaching water for the egg. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover egg, you avoid the egg sticking to the bottom of the pan. You want the egg to float while it cooks. This also avoids breaking the egg when you remove it with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up on your bagel.

Serving Size: 1 Serving

Number of Servings: 1

Recipe submitted by SparkPeople user SKYVIEWTX.






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