Fried Egg Sandwiches With Toasted Mustard Seed Aïoli

Health score
16%
Fried Egg Sandwiches With Toasted Mustard Seed Aïoli
45 min.
4
221kcal

Suggestions

Ingredients

  • ounce bagels split toasted
  • 0.3 teaspoon pepper black freshly ground
  • cup egg substitute 
  • teaspoons butter light
  • servings mustard seed aïoli toasted
  • 0.3 teaspoon salt 
  • large spinach leaves fresh
  • slices tomatoes thin

Equipment

  • frying pan

Directions

  1. Prepare Toasted Mustard Seed Aoli; set aside.
  2. Combine egg substitute, salt, and pepper.
  3. Place a small skillet over medium heat until hot.
  4. Add 1 teaspoon butter to pan; pour 1/4 cup egg mixture in center of pan. Do not stir. Cook until almost set; turn egg, and cook 30 seconds.
  5. Remove from heat, and keep warm. Repeat with remaining butter and egg mixture.
  6. Spread 1 tablespoon Toasted Mustard Seed Aoli on bottom half of each bagel; add cooked egg, and top each evenly with tomato and spinach. Top with remaining bagel half.

Nutrition Facts

Calories221kcal
Protein23.21%
Fat17.92%
Carbs58.87%

Properties

Glycemic Index
43.5
Glycemic Load
20.9
Inflammation Score
-4
Nutrition Score
9.6508696027424%

Flavonoids

Naringenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:220.5kcal
11.02%
Fat:4.36g
6.71%
Saturated Fat:1.86g
11.62%
Carbohydrates:32.25g
10.75%
Net Carbohydrates:30.61g
11.13%
Sugar:1.4g
1.55%
Cholesterol:5.22mg
1.74%
Sodium:570.86mg
24.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.71g
25.42%
Selenium:29.01µg
41.45%
Manganese:0.39mg
19.54%
Vitamin B2:0.27mg
16.07%
Iron:2.26mg
12.54%
Vitamin B5:1.22mg
12.23%
Vitamin B1:0.18mg
12.2%
Phosphorus:117.28mg
11.73%
Magnesium:34.71mg
8.68%
Zinc:1.23mg
8.23%
Vitamin E:1.18mg
7.84%
Vitamin K:8.07µg
7.69%
Vitamin A:377.31IU
7.55%
Folate:28.59µg
7.15%
Vitamin D:1.01µg
6.73%
Fiber:1.64g
6.55%
Calcium:64.02mg
6.4%
Potassium:218.13mg
6.23%
Copper:0.12mg
6.17%
Vitamin B6:0.12mg
6.1%
Vitamin B3:1.2mg
6%
Vitamin B12:0.21µg
3.51%
Vitamin C:1.14mg
1.38%
Source:My Recipes