Throughout my childhood I remember actually wanting to wake up early for one reason and one reason only. A new sugary breakfast cereal or pastry of some sort that had been recently brought home. I’d lay there in my semi-conscious state reminding myself that there was something delicious calling my name in the kitchen.I would throw all the covers off with all my might and run to the kitchen (which was pretty out of character for me unless there had been a recent trip to the grocery store). I remember taking that first bite of that sugary something and how it would send my taste buds in a frenzy and send eclectic shocks of joy and happiness to my brain. My day was perfect. Nothing could ruin a day like that. Until about an hour later when I was sitting in class, unable to focus and barely able to keep my eyes open.Back then I was too young to understand why this was happening.Since then I have learned a lot. One thing I have learned is how to make an equally delicious meal that will make me feel great and keep the hunger at bay for hours. The trick is balancing each food group and making sure your meal is full of lean proteins and complex carbs instead of simple carbs and sugar. Today I’m going to be talking about this mini omelet breakfast sandwich I’ve created. The best parts about this meal are the fact that it incorporates all the food groups, it’s only 297 calories for the sandwich itself and I ate one 3 hours ago and I still feel full.
I had been making a sandwich very similar to this one for a while. The previous sandwich I made had a fried egg and there were no veggies on it. This bothered me though because as a former college student who had taken an intense nutrition course I knew my morning meal was still missing vegetables. How was I going to achieve getting vegetables in my meal when I didn’t have the appetite nor the desire to eat a full salad or steamed veggies on the side for breakfast. Then one day it came to me. I was already putting an egg on my sandwich, why not just scramble it and add some veggies to it to make a mini omelet! And thus, the mini omelet breakfast sandwich was born. So how do you make this filling sandwich of goodness? I will get to that now. First of all this is what you are going to need:
- 1/2 of a multi-grain or whole wheat English muffin
- 1 tbsp. of raw honey and 1 tbsp. of Dijon mustard
- OR 1 1/2 tbsp. of honey mustard
- 1 cup of baby spinach
- 1 clove of garlic
- 1/8 cup of chopped red onion
- 1 egg
- 1/8 cup of feta cheese
- 1tbsp of olive oil
- 1 slice of uncured Canadian bacon
The first thing I do is stick half of an English muffin in the toaster. I use half because it cuts down the calories and I personally only need that much grain in one meal. You can adjust that though depending on how much grain you’re supposed to consume during each meal. Next I turn the burner on to medium heat and get the olive oil nice and hot.
I happen to have this cute little cast iron pan that was found in the woods and it is the perfect size for cooking eggs.
Assuming you don’t have a cute little pan this size you can purchase an egg ring from most stores. Here’s one I found on amazon for a little over $6. Norpro 994C Silicone Egg Pancake Ring Round, Blue
While the oil is heating up I chop up my red onion into small little pieces and tear up my baby spinach leaves. Next I take a clove of garlic, crush it and add it to my spinach and onions.
Once the oil is hot we are ready to add the veggies to the pan. I slowly saute them with a fork.
While the veggies are sauteing in the pan, I take my egg, and I whisk it in a small bowl. Once it is completely beaten I add the feta.
Now it’s time to add the egg mixture to the pan with the spinach, onions and garlic.
While the omelet is cooking I like to start on the sauce. You can use regular honey mustard but I prefer to make my own for two reasons. a. I like to use spicy Dijon mustard because it has a little bite to it and b. I like to use raw honey for my honey mustard because the good stuff hasn’t been cooked out of it and I think it tastes sweeter.
So to make the mustard I take one tablespoon of raw honey and I mix it with one tablespoon of the spicy Dijon mustard.
By this time your muffin should be toasted and your omelet should be done. I start by taking the omelet out of the pan and setting it on my plate, then I take the slice of Canadian bacon and warm it in the pan for about 15 seconds. Now it’s time to spread the honey mustard on the muffin and assemble your sandwich. Now your sandwich is done but your breakfast is still missing one key ingredient. FRUIT!
Since I live in Washington state and our apples and blueberries are in season right now I like to go out in the yard and pick some fresh from the tree or bush.
Cut up your apple, make yourself some coffee or tea and viola! You’re ready to dig in!
I hope you enjoyed this meal as much as I did. Stay tuned for next weeks recipe’s and tips!