Sandwiches, Wraps and Tacos

ELT: Eggs, Lettuce & Tomato Sandwich


Cooking spray
1 egg
2 slices of whole wheat bread, toasted
1 tsp (5 mL) whole grain mustard
1 thin slice of black forest ham (optional)
2 slices of tomato
1 large leaf of curly lettuce


Heat a small non-stick skillet over medium-high heat until hot enough to sizzle a drop of water. Spray skillet with cooking spray. Crack egg into fry pan and immediately reduce heat to medium-low. Cook until white sets, slip spatula under egg and flip or leave egg to finish cooking 'sunny side' up. Cook to desired doneness.

Spread the mustard on one slice of toast, and then layer the ham, tomato, egg, and lettuce. Top with the second slice of toast. Enjoy! Makes 1 serving.

Nutrients per serving:

Calories: 261.1
Fat: 8.0 g
Sodium: 468.8 mg
Carbohydrate: 31.2 g
Fibre: 5.4 g
Protein: 16.0 g