Toasted Egg Sandwich with Veggies

This one is on DH’s approved list.  I have it as a mid-morning or mid-afternoon snack, but he gets to eat it alongside his NS Breakfast entree.


Just remember to get everything ready before you put the butter in the pan – you won’t have much time to do prep work after that!

Chopped vegetables (for 2 servings).

Ingredients (for one serving)

1 tsp garlic spread*

1 button mushroom, chopped

1 tbsp bell pepper, chopped

1 tbsp onion, chopped

pinch “Salad Herbs” or Italian Seasoning**

pinch fresh ground black pepper

pinch garlic salt

1 egg

1 WW thin bun (or a whole wheat English Muffin)

1 tbsp salsa (optional)

Bell peppers, onions and mushrooms.  Almost ready for the eggs.


  1. Chop vegetables if not done.  Put the bread into the toaster, but DO NOT push down just yet.
  2. Crack the egg into a small bowl and add the seasonings.  Beat with a fork until combined and a little fluffy.
  3. Heat a non-stick pan over medium heat.  When it’s ready, add the garlic spread.
  4. Add the vegetables to the melted garlic spread and stir to coat.
  5. Continue to heat, stirring often, until the mushrooms are almost cooked.  (See above.)
  6. Put the toast down.
  7. Continue to cook the vegetables until the toast pops.  Ignore it, and pour in the egg mixture.
  8. Gently scrape the egg mixture from the outer edges towards the centre of the pan, turning just enough to solidify.  Don’t overcook!
  9. Turn off burner and remove pan from heat.  Put half of toast on a small plate, heap cooked egg on top.
  10. Add salsa, if using, and cover with other piece of toast.
Don’t overcook!

*   If you don’t have any in the house, you can use butter, margarine or cooking oil.

**  I picked up a bottle of something called Salad Herbs in the produce section.  It’s a mix of freeze-dried onion, chives, parsley, dill and garlic intended for sprinkling on salads, but I love it as  substitute for fresh herbs in a bunch of dishes!  Use Italian Seasoning, or any other spice mix you like, as a replacement.

By my reckoning, this is 1 PowerFuel, 1 SmartCarb, and one Extra.


Northern Sunset


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