Bacon-and-Egg Sandwiches with Greens

Dairy Free
Health score
20%
Bacon-and-Egg Sandwiches with Greens
40 min.
15
138kcal

Suggestions

Ingredients

  • large eggs 
  •  multigrain muffins split english toasted
  • 0.5 small clove garlic 
  • cups kale packed stemmed chopped
  • tablespoons olive oil extra-virgin
  • 15 servings bell pepper 
  • 5.3 oz bacon thick-cut cut into thin matchsticks
  • medium onion yellow halved thinly sliced

Equipment

  • frying pan
  • slotted spoon

Directions

  1. In a large skillet, cook bacon over medium heat, stirring, until crisp and browned, 8 to 10 minutes. Using a slotted spoon, transfer bacon to a plate.
  2. Pour off all but 1 1/2 Tbsp. of fat and add onion. Cover and cook over medium heat, stirring occasionally, until softened, about 5 minutes. Uncover and cook, stirring, until lightly golden, about 2 minutes longer. Working in batches, add kale; season with pepper. Stir in 1 Tbsp. water and cook, covered, over medium-high heat, stirring occasionally, until kale is wilted and tender, about 5 minutes. Return bacon to skillet.
  3. In a large nonstick skillet, warm 1 Tbsp. oil over medium heat.
  4. Add eggs, cover and cook for 2 minutes. Flip and cook for 10 to 30 seconds longer, depending on desired level of runniness.
  5. Brush toasted English muffins with remaining oil and rub lightly with cut side of garlic clove. Mound greens on bottom halves of muffins and top each with an egg. Close sandwiches and serve right away.

Nutrition Facts

Calories138kcal
Protein14.65%
Fat49.1%
Carbs36.25%

Properties

Glycemic Index
13.07
Glycemic Load
6.04
Inflammation Score
-10
Nutrition Score
14.903043353039%

Flavonoids

Luteolin
0.46mg
Isorhamnetin
2.35mg
Kaempferol
3.99mg
Quercetin
3.56mg

Nutrients percent of daily need

Calories:138.06kcal
6.9%
Fat:7.7g
11.85%
Saturated Fat:2.1g
13.1%
Carbohydrates:12.8g
4.27%
Net Carbohydrates:10.35g
3.76%
Sugar:3.56g
3.95%
Cholesterol:56.15mg
18.72%
Sodium:162.93mg
7.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.17g
10.34%
Vitamin C:103.79mg
125.81%
Vitamin A:3247.58IU
64.95%
Vitamin K:37.61µg
35.81%
Vitamin B6:0.29mg
14.74%
Folate:52.76µg
13.19%
Vitamin E:1.69mg
11.24%
Vitamin B2:0.19mg
11%
Manganese:0.21mg
10.45%
Fiber:2.45g
9.78%
Selenium:6.29µg
8.98%
Phosphorus:87.17mg
8.72%
Vitamin B1:0.11mg
7.57%
Vitamin B3:1.48mg
7.42%
Potassium:255.51mg
7.3%
Vitamin B5:0.58mg
5.81%
Iron:0.89mg
4.95%
Magnesium:18.45mg
4.61%
Calcium:44.3mg
4.43%
Zinc:0.63mg
4.19%
Vitamin B12:0.17µg
2.91%
Copper:0.05mg
2.68%
Vitamin D:0.31µg
2.04%
Source:My Recipes