Breakfast Sandwich [Bulkbites.com]
- Servings: 4
- Time: 20 minutes
Turkey is a wonderful source of high quality protein and provides us with lots of essential amino acids. Several trace minerals including B vitamins, phosphorous, potassium, zinc and iron are provided by turkey. All these minerals are needed for the energy production in the body. Eating turkey also helps to strengthen the immune system in our body. Arugula is a healthy food in that it contains lots of vitamins, minerals, antioxidants and phytochemicals. Eating arugula helps in boosting the immunity level in our body.
Nutrition
- calories: 355
- protein: 26
- carbs: 29
- fat: 15
- saturated fat: 4.01
- polyunsaturated fat: 3.61
- monounsaturated fat: 6.23
- cholesterol: 322
- sodium: 726
- potassium: 474
- dietary fiber: 4.84
- sugars: 6.48
- vitamin a: 143
- vitamin c: 6
- calcium: 235
- iron: 3
- magnesium: 0
- complex carbs: 17.68
- other fats: 1.15
Ingredients
- 1 medium whole Tomatoes, red, ripe, raw, year round average
- 1 dash Salt, table
- 1 dash Spices, pepper, black
- 1 cup Arugula, raw
- 4 serving Turkey sausage, fresh, raw
- 4 muffin English muffins, whole-wheat
- 6 large Egg, whole, raw, fresh
- 2 tsp Oil, olive, salad or cooking
Instructions
- Cook the sausage patties in a small, preheated saute pan for a couple of minutes or until they turn golden brown.
- Remove the cooked sausage patties and keep them on a plate. Add the arugula and 1 tbsp water in the same pan. Cook the arugula until they wilt and then remove them from the heat.
- Add a little olive oil in a preheated saute pan. Into a small bowl, add the cracked eggs and season it with salt and pepper.
- Pour the egg mixture into the pan and cook it for at least 15 seconds. You may use a rubber spatula to spread the egg mixture around the pan.
- On each muffin bottom place a cooked turkey sausage and top it with the cooked eggs. Now place a tomato slice and wilted arugula over the eggs. Again top it with the remaining half of the muffin.
- Serve the sandwich immediately.