PREP: 15 minutes | COOK: 3 minutes | YIELD: 1 sandwich
Preparing a delicious and nutritious breakfast is a snap when you have eggs and bagels in the fridge. Simply add some tomato, avocado, mustard and sprouts, and you’ve got a Clean and colorful meal that’s perfect for the whole family.
1 whole wheat bagel, split
1 tsp (5 ml) Dijon mustard
2 Tbsp (30 ml) Yogurt Cheese
¼ avocado, slightly mashed
2-3 slices tomato
¼ cup (60 ml) alfalfa sprouts
1 whole egg + 2 egg whites
Pinch sea salt and black pepper
Eat-Clean Cooking Spray (see Supportive Recipes)
Place oven rack six inches from top of oven, and turn on broiler. Place bagel on a baking sheet, cut side up, and toast under broiler.
Spread both sides of toasted bagel with Dijon mustard and yogurt cheese. On the top half of the bagel, spread mashed avocado and add the tomato slices and sprouts.
Heat an 8-inch nonstick skillet on medium. Beat eggs and season with a pinch of salt and pepper. Spray skillet lightly with Eat-Clean Cooking Spray and pour in eggs. Allow edges to firm, then lift edges up bit by bit, using a rubber spatula, and let uncooked egg run underneath. Repeat until no more egg will run under.
With confidence, and the assistance of a rubber spatula, flip! Cook for about 30 seconds longer, and then slide out of pan. Fold edges of eggs into the shape of a square and place on the bottom half of bagel. Put the two halves of the bagel together and eat while still warm.
Yogurt Cheese must be made ahead of time.
NUTRITIONAL VALUE PER SANDWICH:
Calories: 396 | Calories from Fat: 71 | Protein: 17 g | Carbs: 71 g | Total Fat: 8 g | Saturated Fat: 1.4 g | Trans Fat: 0 g | Fiber: 13 g | Sodium: 727 mg | Cholesterol: 1 mg