Delicious Egg Sandwiches
CAL P/SERVE
404
kJ P/SERVE
1690
FAT P/SERVE
14.8g
SODIUM P/SERVE
683g
These egg sandwiches are very simple to make but yummy. If you're fearful of eating too many eggs, read our article on eggs and weight loss.
Ingredients
- 4 slices multigrain or wholemeal fresh bread
- 3 eggs
- 2 tbsp. low fat or no fat mayonnaise
- 2 tsp. Dijon mustard
- Handful spinach leaves
- Salt & pepper to taste
Method
- In a small to med pot place the eggs and fill with water so the eggs are covered.
- Bring pot to the boil, turn down to a simmer and place a timer on for 7 minutes.
- Once boiled take out, pour out water and fill with cold water, pour out after 1 minute then add more cold water. Let cool for 5 minutes.
- When ready peel the shell off, run under tap for any remaining shell and place in a bowl or container. Mash with fork, add mayonnaise and Dijon mustard, mix so all incorporated and season with salt & pepper.
- Layout your bread, divide mixture in half on the two slices and spread out evenly.
- Lay the spinach leaves then place other bread on top. Cut crusts off then slice in half.
Nutrition Table
Servings: 2
Serving size:205g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 1690 kJ | 822 kJ |
| 404 Cal | 196 Cal | |
| Protein | 20.6 g | 10.1 g |
| Fat, total | 14.8 g | 7.2 g |
| - Saturated | 3.1 g | 1.5 g |
| Carbohydrate | 43.5 g | 21.2 g |
| - Sugars | 5.1 g | 2.5 g |
| Sodium | 683 mg | 333 mg |
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