Smarter Home Cooking
Smarter Egg Sandwiches
with Bresaola and Sprouts
(19 votes)
(19 votes)
Smarter Egg Sandwiches - A lighter version of a classic German snack
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
261
calories
Calories
Healthy, because
Even smarter
Nutritional values
This "slimmed down" version of a traditional ham and egg sandwich is lower in calories and fat than the traditional version.
Make sure to use a wholegrain baguette as the bread for this sandwhich, as it provides significant fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 261 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 368 mg | (9 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 159 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
- Ingredients
- 1 oz piece Cucumber
- 1 small Tomato
- 2 tsps Cultured butter (room temperature)
- 2 eggs
- 2 slices Whole-grain baguette (or 1 large slice of whole-wheat rye bread)
- 1 pinch medium-hot Mustard
- 4 slices Bresaola (or prosciutto/deli ham)
- salt
- coarsely ground peppers
- ¼ bed Cress (or alfalfa sprouts)
Preparation
Kitchen utensils
1 Cutting board, 1 small Non-stick pan, 1 Teaspoon, 1 Small bowl, 1 Small knife, 1 Kitchen shears, 1 Toaster, 1 Slotted spatula, 1 Knife
Preparation steps
1.
Rinse cucumber and tomato, wipe dry and cut into thin slices.
2.
In a small non-stick skillet, heat 1 tablespoon butter. Crack eggs into skillet and fry until whites are set.
3.
Toast the bread slices. Mix remaining butter with the mustard and spread on the bread.
4.
Layer cucumber, tomato and sliced bresaola on the bread.
5.
Place fried quail on top of each toast. Season with a little salt and coarsely ground pepper. Garnish with sprouts and serve.
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