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:
- Beat together whole egg and egg whites in a small bowl; set aside.
- 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.
- Meanwhile, in a separate bowl, mix basil, cheese, black pepper and remaining tsp of oil.
- Stir eggs gently, then flip and cook until done.
- 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