Subway's new low-fat breakfast sandwiches had me inspired to try to use them toward my weight-loss goals. I wanted to take a picture of the sandwich I made, but by the time I thought to post this on the blog, our meal was gone.
I was again blown away by how much I liked this meal. I was most skeptical because this is not a revised recipe but something I put together off the cuff. This breakfast sandwich is very filling, all vegetarian but probably not the healthiest of my breakfast recipes. To reduce fat even more, cut back on cheese and mayo portions.
Vegetarian Breakfast Sandwich
2 whole wheat english muffins
3 eggs (cage free or organic)
1 handful of spinach
4 green onions, whites only
1/3 cup shredded white cheese
1 tomato, thinly sliced
2 tbsp mayonnaise
When choosing eggs, I had to consult my husband on this one. I have no idea if free range, cage free, vegetarian fed, etc are any better than the rest. I know I should always buy organic but you can get a dozen white eggs for $1.50 v. organic eggs, which are typically smaller, for $4.99. So I normally buy in the middle range. My husband used to work on a chicken farm and he said vegetarian chickens are a myth. Even if they are only fed vegetarian, chickens like animal product. Free range means they are able to get around but cage-free means they have access to outside. Short of organic, but the most humane-raised chickens are free range.
Sauté sliced green onions with spinach in small frying pan. Add a tbsp water to help wilt the spinach. Remove from heat and coarsely chop. Whisk eggs, add spinach and cheese and salt and pepper. I used a mixed bag of swiss and Gouda, which made the sandwich very smoky and savory. But any white cheese is efficient. Try to stick to reduced-fat cheeses but not fat free.
Using a small frying pan, add egg mixture. My smallest frying pan is between 6 and 8 inches and perfect for omelets. When the edges start to set, pull the egg away from the pan and tilt the pan toward the opening to let the raw egg seep underneath. Fold the egg over to make a half moon and squeeze any excess. Continue to fold over until all egg is cooked and you have an omelet. Remove from heat.
Toast English muffins. Beware when buying English muffins and look at the ingredients. Since the new craze is "whole wheat" products are now being colored with molasses to look like wheat. Make sure that the ingredients include WHOLE grain or that it is advertised as 100% whole wheat. It is more crusty but lightly toasted really brings out the flavor.
Spread one side of the muffin with mayonnaise. We have had this conversation before about what mayo is best. I hate Miracle Whip but Dukes real mayonnaise is not worth the calories. I am most dedicated to Kraft Mayo with olive oil. It is reduced-fat but has all the flavor of real mayo. Smart Start also has a good brand of mayo.
Top muffin with tomato and cut omelet to fit muffin. I had a little more than two muffin-sized omelets, but we were happy to finish the rest of it 'naked'. For a complete breakfast, serve with a side of fresh fruit (we had pineapple) or chicken sausage.
To reserect this sandwich for during the work week, freeze as soon as the sandwich is at room temperature. Only freeze omelet with the English muffin, and leave off tomato and mayo. Once at work, wrap sandwich in a paper towel and defrost for 60 seconds. The heat on high for 60 seconds. Add mayo and tomato after heated. Only reserect within a between 1-3 days or the sandwich will taste bland.
