The recipe is for one serving, but the ingredients can be multiplied to suit the number of servings needed.
Sunrise Breakfast Sandwich
Non-stick cooking spray or vegetable oil
1 medium red bell pepper ring (1 cm/1/2 inch thick)
2 slices whole-grain bread, toasted
2 slices Black Forest ham or baked ham
50 ml (1/4 cup) arugula or spinach
Salt and pepper, to taste
Freshly shaved Parmesan cheese
Coat skillet with non-stick cooking spray or oil. Arrange pepper ring and lightly crack egg into the centre. Cook for about 5 minutes or until egg is desired doneness.
Meanwhile, warm ham slices in skillet next to egg.
On a plate, top one slice of toast with ham, greens, pepper ring and egg. Sprinkle with salt, pepper and Parmesan. Serve with remaining toast.
Makes 1 serving.
Nutritional information per serving: 381 calories; 25 g protein; 12 g fat (4 g saturated fat; 0 g trans fat); 43 g carbohydrate; 7 fibre; 223 mg cholesterol, 1120 mg sodium.
Source: Dempster’s WholeGrains and Maple Leaf Natural Selections.