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 ...

omega-3 egg sandwich with tomatoThere are just a few ingredients we need for this sandwich:

- an omega-3 egg(s)
- a pickle
- a tomato
- two slices of whole grain bread or anything similar

omega-3 egg sandwich with tomatoFry an egg on non-stick frying pan. Add some salt.

If you like, you can also add some pepper or other ingredients, but this is 'just a sandwich' and I add just a salt...

omega-3 egg sandwich with tomatoFry an egg on both sides.

Egg yolk will stay soft and liquid in the middle, if you don't fry it too long - depends on individual preferences, of course.

omega-3 egg sandwich with tomatoNow, slice pickle longitudinally (or any way you like) and put it on the bread.

Put fried egg on the pickles and second slice of the bread on egg.

And that is all - if that was complicated, then ...
:o)

omega-3 egg sandwich with tomatoServe a sandwich with a tomato - tomato can be sliced and served as a salad on plate or some salad bowl or eaten just as an apple.

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.