Light and Cheesy Sandwich


Despite having spent most of my adult life toying with Paleo and Low Carb dieting I really enjoy a sandwich.  When trying to find the balance between something to itch that carby scratch but not blow up my food budget I like usually turn to an egg white sandwich. I’ll pair it with soup or a salad if I’m trying to make a meal, but mostly tend to just eat this as a delicious snack. It takes about 5-6 minutes to make.



All the ingredients are in the photo above, minus:  salt, pepper and cooking spray.

  1. Toast the English Muffin
  2. While it’s toasting separate the yolk and egg white (I use to save the yolk pretending I’d make custard but I was lying to myself, you do what’s best for you and your conscious with the yolks, I “discard” them)
  3.  Spray a pan with cooking spray and set it to medium heat
  4. Once the spray starts to brown, dump the eggs
  5. Your English muffin should be toasted by now
    1. Spread one half with mustard
    2. Put the cheese on the other half and put it under the broiler until melted. (you can skip the melting part but it ALWAYS tastes so much better)
  6. Flip the egg once the whites start to firm up and turn off the heat. They will keep cooking as you prep the rest of the sandwich
  7. Put the basil and tomato on the mustard half of the English muffin. Salt and pepper if you like
  8. Add the egg to the cheesy side
  9. Smash it together and enjoy


So, yeah, in the above photo I am measuring my cheese.  When I have the time, I do this, it helps with portion control. My mind can’t get around how small 1 oz of cheese looks, BUT when I use this amount for a snack it normally satisfies. #stopsovereating




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