Arugula & Egg Breakfast Sandwich

This is my go-to in the morning (when I’m not late for class)

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This picture doesn’t even do this magical creation justice!

Ingredients:

  • 1 slice of multigrain toast (Rudolph’s Bavarian Multigrain used here)
  • 1 egg (preferably free-range)
  • Mozzarella cheese, sliced
  • Prosciutto (2 slices)
  • 1 tbsp hummus
  • 1 cup arugula
  • 1 tsp balsamic vinegar
  • 1 tsp lemon juice
  • 1 tsp olive oil
  • 1 tsp butter
  • Fresh cracked pepper to taste

Prep: 5 min        Cook: 5 min         Ready in: 10 min

  1. Preheat frying pan on medium heat, add 1 tsp butter
    1. If using oil instead, ensure your burner is not on high heat as some oils become toxic once their smoke point has been reached. To avoid oxidation & smoking, keeping on low-medium heat.
  2. Crack egg on frying pan & cook as preferred
  3. Slice mozzarella cheese & add to side of egg that has been cooked. Layer prosciutto on top of cheese to allow for the cheese to melt.
  4. In a small mixing bowl, add arugula, balsamic vinegar, lemon juice, and olive oil & mix.
  5. Toast bread & add hummus once toasted.
  6. To create your open faced egg sandwich, transfer the egg/cheese/meat on top of the toast, prosciutto faced down. Add arugula salad on top of egg & Bon Appetit!

Nutrition Facts:

-Multigrain bread is a good source of essential nutrients (vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, cooper, iron and dietary fiber) however ensure on your bread’s label that the flour isn’t refined otherwise nutrients from the bran and germ will be lost.

-One large (53g) Grade A egg contains 6 g of protein and only 70 calories and is a good source of vitamin A, D, and E.

-Arugula is rich in phytochemicals (cancer-fighting agents), folate, vitamin A, C, K, copper, and iron.

-Calcium is one of the nutrients most likely to be lacking in a North American diet, so mozzarella cheese satisfies that department as well as protein, zinc, phosphorus, and vitamin B12.

-Hummus (chickpea) is a good source of protein, healthy fat, folate, and B vitamins.

-Balsamic vinegar contains electrolytes including calcium, magnesium, zinc, phosphorus, potassium and sodium. The most significant nutritional bonus of balsamic vinegar is the phyotonutrient, flavonoids, contained in the grapes.

-Lemons are a great source of vitamin C and fiber, and contain many plant compounds, minerals and essential oils. Eating lemons may help lower the risk of heart disease, cancer and kidney stones.

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