Breakfast Bagel - 34.45g Carbs, 5.77g Fiber, 3.01g Sugar
From: The George Mateljan Foundation
This healthy version of an egg sandwich is a great addition to your
Healthiest Way of Eating any time of day. It not only tastes great
but provides a rich source of manganese, vitamin K, and protein
among other nutrients. Enjoy!
Prep and Cook Time: 15 minutes
1/2 whole wheat bagel, toasted
1 large egg, preferably organic
1 tsp apple cider vinegar, or any light vinegar
2 slices tomato
2 slices avocado
2 oz low-fat cheese
Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make
sure there is enough water to cover egg.
While water is coming to a boil, slice bagel in half and toast.
Place tomato, avocado, and cheese on top of toasted bagel.
Poach eggs, crack into water and cook about 5 minutes, just until
the white is set and the yolk has filmed over. Remove with slotted
spoon. Place on top of bagel. Season with salt and pepper to taste.
Serve open faced.
Serves: 1
Total weight: 165.00g
Nutrition per Serving:
296.19 Calories, 116.91 Calories from Fat, 24.18 Calories from Saturated Fat,
12.89g Protein, 34.45g Carbs, 5.77g Dietary Fiber, 2.07g Soluble Fiber,
3.86g Insoluble Fiber, 3.01g Total Sugar, 1.75g Monosaccharides,
25.55g Other Carbs, 12.99g Total Fat, 2.69g Saturated Fat, 7.44g Mono Fat,
1.71g Poly Fat, 0g Trans Fatty Acids, 211.50mg Cholesterol, 441.96mg Sodium
