Smoked Gouda and vegetable poached egg sandwich
Nutrition Facts
Serving Size 1 sandwich
Calories 207
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 4 g | |
| Total fat | 10 g | |
| Sodium | 360 mg | |
| Cholesterol | 201 mg | |
| Dietary fiber | 3 g | |
| Protein | 13 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This open-faced breakfast sandwich is a savory stack of roasted red peppers, smoked Gouda cheese and a poached egg.
Ingredients
(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
- 1/4 teaspoon kosher salt
Directions
Heat the oven to 425 F. 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 doneness. 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.