Potato & Egg Italiano Sandwich – Clean Eating Magazine Fall 2008

(awesome breakfast sandwich… does require some prep.)

Makes 2 sandwiches

INGREDIENTS:

• 1 whole egg
• 2 egg whites
• 1/4 cup potato, peeled and diced
• 1 1/2 tsp olive oil, divided
• 1 tbsp water
• 1/4 cup sweet red pepper, diced
• 1/4 cup onion, diced
• 1 clove garlic, finely minced
• 1 1/2 tsp fresh basil, finely chopped
• 1 1/2 tsp low-fat Parmesan cheese
• Dash of ground black pepper
• 2 small whole-wheat Italian rolls, each cut in half
• 8 leaves raw spinach (about 1/2 cup)
• 4 slices tomato

INSTRUCTIONS:

1. Beat together whole egg and egg whites in a small bowl; set aside.
2. Sauté potato in medium pan with water and 1/2 tsp oil over medium heat. After 5 minutes, add red pepper, onion and garlic; cook until soft, then pour in eggs.
3. Meanwhile, in a separate bowl, mix basil, cheese, black pepper and remaining tsp of oil.
4. Stir eggs gently, then flip and cook until done.
5. Spread 1/2 basil-cheese mixture on top half of each roll. Then put 1/2 of egg mixture, 4 spinach leaves and 2 slices of tomato on other half of each roll; cover with roll top.

NUTRIENTS PER SANDWICH:

• Calories: 230
• Total Fat: 8 g
• Sat. Fat: 1.5 g
• Carbs: 29 g
• Fiber: 5 g
• Sugars: 6 g
• Protein: 12 g
• Sodium: 310 mg
• Cholesterol: 95 mg

By Diane Welland, MS, RD