Sunrise Egg Muffins


1/4 cup (50 mL) milk
1/3 cup (75 mL) mayonnaise
2 tsp (10 mL) lemon juice
1/2 tsp (2 mL) grated lemon rind
1 tbsp (15 mL) butter
4 eggs
4 English muffins, split and toasted
1 tomato, sliced
Alfalfa sprouts, for garnish (optional)


In a small microwaveable bowl, gradually whisk milk into mayonnaise; cover. Microwave on medium (50%) 1½ to 2 minutes or just until hot, stirring 2 or 3 times. Whisk in lemon juice and rind until smooth. In a large skillet, melt butter over medium heat. Break eggs into skillet. With spatula, break yolk and mix slightly with the white. Reduce heat to low. Cook slowly to preferred firmness. Place tomato slices on lower muffin halves. Top with eggs. Spoon sauce over eggs to taste. Garnish with alfalfa sprouts, if desired.

Makes 4 servings.

Variation: Stir 2 tbsp. (30 mL) grated Parmesan cheese into hot sauce.

Tip: To keep eggs fresh longer, store them in their carton in the main part of the refrigerator rather than in the refrigerator door.

Suggestion for Complete Meal: Serve with shredded carrot salad and a glass of milk.

Preparation: 5 minutes
Cooking: 5 minutes

Nutrients per serving:

Calories: 338
Protein: 11.9 g
Carbohydrates: 31.0 g
Fibre: 1.4 g
Fat: 18.5 g
Sodium: 1310 mg