Sun Rise Sandwich

Monday, April 30, 2012

Breakfast is the most important meal of the day. So..this week will be ALL about....that's right, you guessed it! BREAKFAST!!
It has been said to stay healthy and prevent yourself from overeating later in the day, you should have a nice hearty breakfast. This recipe will help you get some dairy, grains and protein in...helping you survive the morning rush with less snacking and less calories than fast food chain. Enjoy!

1 tsp Canola or Olive Oil
1 Egg
Salt and pepper to taste
2 oz Smoked Turkey Breast
1 Slice American Cheddar or Pepper Jack cheese
1 Thick slice tomato
1 Whole-wheat English muffin, split and toasted
1 Tbsp Guacamole

- Heat the oil in a small nonstick skillet or saute pan over medium heat until hot. Add the egg and gently fy until the white is set but the yolk is still runny, about 5 minutes. Season with salt and pepper.
- Place the turkey on a plate, top with the cheese and microwave for 30 to 45 seconds, until the turkey is hot and the cheese is melted.
- Place the tomato on the bottom half of the English muffin and season with salt and pepper. Top with the turkey and egg. Slather the guacamole on the top half of the muffin and crown the sandwich.

Makes 1 serving/Cost per serving: $2.34

380 Calories
13g Fat (3.5 Saturated)
980 mg sodium

You save 280 calories and $0.91 from the Dunkin' Donuts Sausage, Egg & Cheese on a Bagel

Recipe from "Cook This, Not that: Kitchen Survival Guide" by David Zinczenko & Matt Goulding


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