Whole-Wheat Egg Muffin Sandwich

By steam-cooking the egg in a covered non-stick pan with a splash of water instead of butter or oil, we eliminate unnecessary fats while keeping the classic breakfast sandwich texture.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (1 serving), not per serving.

• 1 whole-wheat English muffin, halved · 127 kcal in the whole recipe
• 1 large egg · 72 kcal in the whole recipe
• 1 slice of low-fat cheddar cheese · 63 kcal in the whole recipe
• A few fresh spinach leaves · 3 kcal in the whole recipe
• 1 thick slice of tomato · 8 kcal in the whole recipe
• A pinch of salt and black pepper

Method

1. Slice the whole-wheat English muffin in half and toast the halves in a toaster or a dry, non-stick pan until lightly golden.

   

2. Heat a non-stick pan over medium heat, crack the egg into a round cooking mold, add a splash of water to the pan, and cover with a lid to steam-cook for 3 minutes without oil.

   

3. Place the low-fat cheese slice on the warm bottom half of the muffin so it begins to melt from the heat.

   

4. Layer the fresh spinach, tomato slice, and the steam-cooked egg on top of the melted cheese. Season with salt and pepper, then close the sandwich with the other half of the muffin.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.