Open Faced Egg and Tomato Sandwich
1 serving of open faced egg and tomato sandwich contains 285 Calories. The macronutrient breakdown is 21% carbs, 56% fat, and 23% protein. This is a good source of protein (30% of your Daily Value), calcium (31% of your Daily Value), and vitamin a (19% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
- Cook Time
- 5 minutes
Ingredients
Cheddar cheese 2 slice (1 oz) or 56g
Directions
- Toast english muffin.
- Top each muffin half with tomato; set aside. In a small nonstick skillet, heat oil over medium-low. Gently crack eggs into skillet; cook until whites are almost set, about 1 to 2 minutes.
- Top each egg with a slice of cheese; cover skillet for 1 minute. Slide one egg onto each muffin; season with salt and pepper.
- Enjoy!
Nutrition Facts
For 1 serving of open faced egg and tomato sandwich (140g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 285 | |
| Fats | 18g | 23% |
| Saturated fats | 7g | 37% |
| Trans fats | 0.4g | |
| Cholesterol | 237mg | 79% |
| Sodium | 458mg | 20% |
| Carbs | 15g | 5% |
| Net carbs | 12g | |
| Fiber | 2g | 9% |
| Sugar | 3g | |
| Protein | 17g | |
| Calcium | 310mg | 31% |
| Iron | 2mg | 24% |
| Potassium | 216mg | 5% |
| Vitamin D | 1μg | 9% |
| Vitamins and Minerals | ||
| Alpha carotene | 21μg | |
| Beta carotene | 115μg | |
| Caffeine | 0mg | |
| Choline | 175mg | 32% |
| Copper | 0.1mg | 16% |
| Fluoride | 11μg | |
| Folate (B9) | 53μg | 13% |
| Lycopene | 515μg | |
| Magnesium | 40mg | 10% |
| Manganese | 1mg | 28% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 1mg | 25% |
| Phosphorus | 341mg | 49% |
| Retinol | 161μg | |
| Riboflavin (B2) | 0.4mg | 32% |
| Selenium | 38μg | 70% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 13% |
| Vitamin A IU | 749IU | |
| Vitamin A | 172μg | 19% |
| Vitamin B12 | 1μg | 31% |
| Vitamin B6 | 0.2mg | 14% |
| Vitamin C | 3mg | 3% |
| Vitamin D IU | 53IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 10% |
| Vitamin K | 3μg | 2% |
| Zinc | 2mg | 20% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0g | |
| Glucose | 0.5g | |
| Fructose | 0.3g | |
| Lactose | 0.1g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 37% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.4g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
