Egg and Greens Sandwich
1 serving of egg and greens sandwich contains 635 Calories. The macronutrient breakdown is 46% carbs, 34% fat, and 19% protein. This is a good source of protein (56% of your Daily Value), fiber (19% of your Daily Value), and potassium (14% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- In a shallow pan heat about 1 inch of water and a dash of salt; bring to a boil. Add greens and cook until wilted, about 3-5 minutes. Drain in colander. Set greens on paper towels to dry.
- Brush both sides of bread with olive oil and toast in a hot pan or under broiler for just a few minutes. Keep a close eye so as to not burn the bread.
- In a sauté pan, cook eggs to your liking.
- Pile the greens and then the eggs onto the toasted bread. Add a squeeze of lemon juice, a bit of shaved parmesan, and salt and pepper to taste.
Nutrition Facts
For 1 serving of egg and greens sandwich (317g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 635 | |
| Fats | 24g | 31% |
| Saturated fats | 6g | 31% |
| Trans fats | 0.1g | |
| Cholesterol | 378mg | 126% |
| Sodium | 1221mg | 53% |
| Carbs | 74g | 27% |
| Net carbs | 69g | |
| Fiber | 5g | 19% |
| Sugar | 8g | |
| Protein | 31g | |
| Calcium | 284mg | 28% |
| Iron | 8mg | 98% |
| Potassium | 637mg | 14% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 36μg | |
| Beta carotene | 3977μg | |
| Caffeine | 0mg | |
| Choline | 306mg | 56% |
| Copper | 1mg | 141% |
| Fluoride | 1μg | |
| Folate (B9) | 301μg | 75% |
| Lycopene | 0μg | |
| Magnesium | 87mg | 21% |
| Manganese | 1mg | 52% |
| Niacin | 7mg | 43% |
| Pantothenic acid | 2mg | 44% |
| Phosphorus | 439mg | 63% |
| Retinol | 178μg | |
| Riboflavin (B2) | 1mg | 85% |
| Selenium | 70μg | 128% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 85% |
| Vitamin A IU | 7304IU | |
| Vitamin A | 514μg | 57% |
| Vitamin B12 | 1μg | 41% |
| Vitamin B6 | 0.5mg | 37% |
| Vitamin C | 83mg | 92% |
| Vitamin D IU | 83IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 4mg | 24% |
| Vitamin K | 479μg | 399% |
| Zinc | 3mg | 30% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 5g | |
| Galactose | 0g | |
| Starch | 57g | |
| Fats | ||
| Saturated fats | 6g | 31% |
| Monounsaturated fats | 11g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 3g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 2g | |
| Cystine | 1g | |
| Glutamic acid | 7g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
