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Beef and Spinach Breakfast Sandwich
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Total recipe time: 15 to 20 minutes
Makes 4 servings
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Ingredients
- 12 ounces cooked beef (such as steak, roast, pot roast or deli roast beef), thinly sliced
- 4 eggs or 1 cup egg substitute
- 1/2 cup chopped fresh baby spinach
- 1/2 cup diced tomatoes
- Salt and pepper (optional)
- 4 slices reduced-fat Swiss cheese
- 4 whole wheat round thin sandwich breads, split, toasted
Instructions
- Combine eggs, spinach and tomato in medium bowl. Spray large nonstick skillet with cooking spray; heat over medium-high heat until hot. Add egg mixture; cook 2 to 4 minutes or until eggs are almost set, stirring occasionally. Sprinkle with salt and pepper, if desired.
- Divide egg mixture into 4 separate portions in pan. Evenly top with cheese and beef. Remove from heat and cover. Let stand 1 to 2 minutes or until cheese is melted.
- Place one egg portion on bread bottoms. Close sandwiches; serve immediately.
Nutritional Information Per Serving
Nutrition information per serving: 384 calories; 15 g fat (5 g saturated fat; 5 g monounsaturated fat); 282 mg cholesterol; 336 mg sodium; 22 g carbohydrate; 5.4 g fiber; 42 g protein; 4.7 mg niacin; 0.3 mg vitamin B6; 3.2 mcg vitamin B12; 4.8 mg iron; 41.4 mcg selenium; 6.0 mg zinc; 127.1 mg choline.
This recipe is an excellent source of fiber, protein, niacin, vitamin B12, iron, selenium, zinc and choline; and a good source of vitamin B6.
Nutrition information per serving, using egg substitute: 366 calories; 13 g fat (4 g saturated fat; 3 g monounsaturated fat); 71 mg cholesterol; 380 mg sodium; 22 g carbohydrate; 5.4 g fiber; 43 g protein; 4.8 mg niacin; 0.3 mg vitamin B6; 2.8 mcg vitamin B12; 5.2 mg iron; 41.5 mcg selenium; 6.3 mg zinc; 2.5 mg choline.
This recipe is an excellent source of fiber, protein, niacin, vitamin B12, iron, selenium and zinc; and a good source of vitamin B6.
Nutrition information per serving, using variation: 398 calories; 17 g fat (6 g saturated fat; 5 g monounsaturated fat); 287 mg cholesterol; 492 mg sodium; 22 g carbohydrate; 5.7 g fiber; 41 g protein; 4.9 mg niacin; 0.4 mg vitamin B6; 3.2 mcg vitamin B12; 4.8 mg iron; 41.4 mcg selenium; 6.1 mg zinc; 127.6 mg choline.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.
Nutrition information per serving, using variation and egg substitute: 380 calories; 14 g fat (5 g saturated fat; 3 g monounsaturated fat); 76 mg cholesterol; 535 mg sodium; 22 g carbohydrate; 5.7 g fiber; 42 g protein; 4.9 mg niacin; 0.3 mg vitamin B6; 2.8 mcg vitamin B12; 5.2 mg iron; 41.5 mcg selenium; 6.3 mg zinc; 3.1 mg choline.
This recipe is an excellent source of fiber, protein, niacin, vitamin B12, iron, selenium and zinc; and a good source of vitamin B6.
Cook's Notes
Variation: Reduced-fat cheddar cheese may be substituted for Swiss cheese and 1 cup diced bell peppers may be substituted for tomato and spinach. Sauté bell peppers in large nonstick skillet sprayed with cooking spray over medium heat 3 to 4 minutes or until crisp-tender. Add eggs and continue as directed in step 1.
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