By DANA SPARKS
MAYO CLINIC NEWS NETWORK
Try this great egg sandwich for breakfast or a brunch this weekend.
You can also roast peppers by placing them directly over a gas burner or grill for 5 to 10 minutes.
Enjoy!
SMOKED GOUDA AND VEGETABLE POACHED EGG SANDWICH
Serves 6
- 1 cup sliced red bell peppers
- 1 cup sliced onions
- 3 whole-wheat English muffins
- 3 ounces smoked gouda cheese, sliced
- 6 cups water
- 1 tablespoon white vinegar
- 6 large eggs
- ¼ teaspoon kosher salt
Heat the oven to 425 Fahrenheit. Place bell peppers in the oven and roast for 10 to 15 minutes until the skin of the peppers begins to bubble and turns brown or black.
Meanwhile, heat a medium saute pan over medium heat and cook the onions for about 6 minutes until caramelized; set aside and keep warm.
Place the peppers in a medium bowl and cover with plastic wrap; set aside. When the peppers are cool to the touch, remove the skin. Cut the English muffins in half and top with cheese, peppers and onions. Place on a baking sheet and bake for about 5 minutes.
To prepare the eggs, first bring the water to a simmer in a medium-sized pan that’s shallow and wide. Add the vinegar. Slowly crack the eggs and add to the pan one at a time and cook to desired preference. Eggs that have runny yolks take about 3 to 4 minutes. Using a slotted spoon, retrieve the eggs from the water. Place an egg on each English muffin half and sprinkle with salt.
Nutritional information per 1 sandwich: 207 calories; 10 g total fat; 4 g saturated fat; 0 g transfat; 2 g monounsaturated fat; 201 mg cholesterol; 360 mg sodium; 18 g total carbohydrate; 3 g dietary fiber; 5 g total sugars; 13 g protein.
As a member of the Mayo Clinic Care Network, Lakeland Regional Health gains access to Mayo Clinic’s world-renowned expertise and knowledge. To find out what’s in it for you, click here.
View other low-fat recipes, such as Strawberry and Avocado Salsa, Low-Fat Caesar Salad Dressing and Pasta with Roasted Tomatoes, Squash and Broccoli, on Lakeland Regional Health’s blog page.