Healthy Recipes

Scrambled Egg and Tomato Open-faced Sandwich
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Country style whole grain bread 4 slices
Butter 1 teaspoon
Garlic cloves, peeled and finely chopped 2
Italian parsley, finely chopped 4 tablespoons
Hot red pepper flakes ¼ teaspoon
Egg substitute, lightly beaten 1 cup
Large tomato, cored and finely diced 2
Salt ¼ teaspoon
Fresh ground black pepper 1/8 teaspoon
Fresh basil leaves 12 
Low fat cheddar cheese ½ cup

  1. Lightly toast slices of bread in toaster. Set aside and keep warm.
  2. Place butter into a medium-size sauté pan over low heat.
  3. When the butter melts, add the garlic, parsley, hot pepper flakes, and cook for 2 to 3 minutes.
  4. Add the eggs and stir slowly over low heat until the mixture starts to form small curds. Be careful not to overcook.
  5. Gently fold in the tomatoes and cook until set; add salt and pepper.
  6. Arrange and divide the egg mixture onto the 4 slices of toasted bread.
  7. Top each with basil leaves and sprinkle with cheese.
  8. Serve immediately.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 0; Carbs: 2; Other: 0

Ida Rodriguez for Melissa's Variety Produce

Nutrition Facts
Serving Size 1 sandwich
Calories 270
Calories from Fat 70
Total Fat 8 g
Saturated Fat 4 g
Cholesterol 15 mg
Sodium 480 mg
Total Carbohydrate 39 g
Dietary Fiber 13 g
Sugars 6 g
Proteins 20 g
Vitamin A 90% DV
Vitamin C 50% DV
Calcium 45% DV
Iron 25% DV
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