Omega-3 Egg Sandwich with Tomato
Omega-3 egg sandwich with tomato is quick snack recipe suitable in the morning for a breakfast or for any other meal during the day ...
- an omega-3 egg(s) |
If you like, you can also add some pepper or other ingredients, but this is 'just a sandwich' and I add just a salt... |
Egg yolk will stay soft and liquid in the middle, if you don't fry it too long - depends on individual preferences, of course. |
Put fried egg on the pickles and second slice of the bread on egg. And that is all - if that was complicated, then ... |
There are also other suitable salads that can be served with this sandwich - for example, lettuce salad. |
Nutritional info of this meal:
Food | Amount | Protein | Carbs | Fats | Fibers |
Omega-3 Egg | 1 egg | 7g | 1g | 6g | 0g |
Tomato and Pickle | 150g | 1g | 9g | 0g | 2g |
Whole Grain Bread | 75g | 6g | 30g | 2g | 5g |
Total: | 14g | 40g | 8g | 7g | |
Calories: | 56 kcal | 160 kcal | 72 kcal | - |
There is around 290kcal in this meal - mostly from complex carbs. This meal is also rich in healthy fats and fibers, while protein content could be better.
In order to increase protein content, one can add few egg whites when omega-3 is fried - don't add egg whites from omega-3 eggs, use 'ordinary' eggs.
Also, one can add some low fat or cottage cheese and increase protein content:
Food | Amount | Protein | Carbs | Fats | Fibers |
Omega-3 Egg | 1 egg | 7g | 1g | 6g | 0g |
Cottage Cheese | 100g | 12g | 3g | 1g | |
Tomato and Pickle | 150g | 1g | 9g | 0g | 2g |
Whole Grain Bread | 75g | 6g | 30g | 2g | 5g |
Total: | 26g | 43g | 9g | 7g | |
Calories: | 104 kcal | 172 kcal | 81 kcal | - |
Now, total calories for this sandwich are around 360kcal - this is nice, solid amount for good breakfast or for daily meals or snacks.
This sandwich is also suitable for dinner - just should endomorphs be wary about carbohydrate content.