Healthy meals and recipes for weight loss

Egg Sandwich with Indian Masala | Egg Sandwich Recipe

egg-sandwich-recipe
How to make egg sandwich, the best egg sandwich, while keeping it easy, tasty, and healthy, is an art. Try it out!
how-to-cook-egg-sandwich

An Egg Sandwich Recipe for breakfast? 

Honestly, I thought that people had an egg for breakfast just when staying in hotels, no kidding! 

I grew up having whole meal biscuits or cereals for breakfast (and the occasional croissant with apricot jam when at a cafeteria) and it never, ever, even by mistake, crossed my mind that people could eat salty food in the morning. 

I was very surprised, yet confused, by the term ‘continental breakfast‘ and its massive spread of food; why did someone need such a big variety of meat, loaves of bread, fruit, yogurt, and juices first thing in the morning? It made absolutely no sense to me. 

On the other hand, Jay saw it the opposite way. No need to have such a wide spread for him, but – why, oh why? – would someone start their day with a dessert? To him, those were end-of-the-meal treats when in a restaurant! 

We’ve had our fair share of discussions about how, of course, I am right as coffee is sweet and should be accompanied by something sweet, while he continues sustaining his thesis of having breakfast like a king and so on, with salty foods such as dosa and sambar or a toasted sandwich. 

With time, we just decided to bury our hatchets. Virtually! 

egg-sandwich
Egg Sandwich Recipe... with a bit of butter!

I still continue having sweets in the morning, such as porridge or Healthy Breakfast Oats and Coconut Soft Cookies, while Jay enjoys a toast with butter or a nice breakfast egg sandwich

If you think now of egg sandwich, you will probably have a very clear idea of what that is; perhaps two slices of bread with a sunny side up, a little baguette with a piece of frittata, or a nice egg mayo roll from the café. How many times can one be wrong? 

 

Many apparently – at least, I was. How to make egg sandwich, the best egg sandwich, while keeping it easy, tasty, and healthy, is an art. 

 

You see, you have two ingredients to play with: egg and bread.

 

Egg is a great source of nutrition! With the average egg having only 75 calories, it is great to know it also has about 7 grams of protein, mineral, vitamins and iron; furthermore, it may be considered a disease-fighting food as it contains lutein and zeaxanthin.

White bread, on the other hand, while it is often considered an unhealthy food, it is not to be snubbed, as it is reinforced with calcium, which is good for bone health.

 

You are starting your day with the perfect protein – or at least that is what they call it – and if you follow this recipe, you will end up with a delicious, healthy, quick masala egg sandwich

 

Give it a go! 
 
 
how-to-cook-egg-sandwich

Egg Sandwich Recipe with Indian Masala

How to make egg sandwich, the best egg sandwich, while keeping it easy, tasty, and healthy, is an art. Try it out!
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Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast, Brunch
Cuisine Indian
Servings 2 portions
Calories 267 kcal

Ingredients
 
 

  • 10 Sprays Cooking Spray
  • 50 g Red Onion
  • 2 Large Eggs
  • ¼ tsp Red Chili Powder
  • ¼ tsp Turmeric
  • Salt and Black Pepper to Taste
  • 4 Slices Bread
  • 10 g Butter
  • Chopped Coriander to Taste

Instructions
 

  • In a bowl, break the eggs, ensuring there is no shell left, and whisk them with a fork.
  • Once the mixture is uniform, add the red chili powder, turmeric, black pepper and mix well. Set this mixture aside.
  • Chop the onion in little squares, approximately 5mm in size, and set aside as well.
  • Choose a frying pan that can hold 4 slices of bread laying flat and put it on the stove on medium heat and apply the 10 sprays of cooking spray.
  • Once the pan and cooking spray are warm, add the chopped onion and a little salt; keep on mixing for about 2 minutes, until the onion starts to slightly brown, then lower the flame to a minimum and keep on cooking for about 2-3 minutes, or until the desired consistency of the onion.
  • Add the chopped coriander to the mixture then quickly execute the next step, as it is crucial.
  • Add the egg mixture to the pan and spread the onion equally within it; ensure the egg occupies roughly the same surface as the four bread slices, once put in a square shape, will.
  • Once the bottom part of the omelet starts to settle and cook, take the four slices of bread and apply them on top of the egg, one next to the other in a square shape, leaving only 5 millimeters between each slice on each side. Lightly press the slices of bread, so they grab onto the raw egg and 'become one'.
  • Once the omelet is cooked through, flip the four slices on the back, so as to have the egg on top, and raise the flame to medium.
  • Once the bread at the bottom is toasted to liking, switch off the flame.
  • Add the butter on top of the egg and allow to melt; fold in half, effectively creating one large sandwich composed of two bottom slices and two top slices.
  • Move to a chopping board and slice between the two top slices, so to obtain two masala egg sandwiches and enjoy!

Notes

This recipe is very easy, to the point, ready in less than ten minutes, and delicious!
Many tips can be given and many amendments can be made, but here are a few:
If, while breaking the egg, a piece of the shell falls in the bowl, use a large piece of the shell to fish it out; the sharpness of the shell will break through the egg white and you will be able to collect it like in a spoon, without wasting too much egg, nor having to insert your fingers in the mixture.
Should you wish, you can add half a green chili to the recipe; if you were to do so, I’d recommend adding it with the fresh coriander, which can be skipped if disliked.
Should you instead wish to have a mild omelet, you can skip the red chili powder (and turmeric).
I like to use pane tramezzino for this recipe, which is an Italian crustless bread used for cold sandwiches, as we are not big fans of the crust; should you wish to use the same bread, then use only two slices, as they are very large.
Butter is not mandatory for this recipe and I agree it can add quite a few calories for such a simple meal, but the flavor is worth it! Should you decide it is not worth it for you to use these calories from your budget, then you can skip the butter and reduce the calorie count from the recipe.
If you decide to go ahead with the butter and are using the salted type, then be mindful when dressing the onions as oversalting this recipe is not ideal, as you can’t fix it later by diluting it in any way.
Except for… Gone a BIT too salty? Slice a tomato and put it in between the slices once the sandwich is ready, this should slightly help, but only if the correction needed is little!
Wish to go fancier? Why not add a few chopped bell peppers? This will give it that extra crunch – and green kick – we could sometimes do with in the morning! This can be added at any stage, depending on how you like your bell pepper cooked. Prefer it soft? Add it with the onions. Like it cruncy? Add it with the coriander!

Nutrition

Calories: 267kcalCarbohydrates: 31gProtein: 12gFat: 10gSaturated Fat: 4gCholesterol: 174mgSodium: 394mgPotassium: 199mgFiber: 3gSugar: 5gVitamin A: 437IUVitamin C: 2mgCalcium: 108mgIron: 3mg
Keyword egg sandwich, healthy breakfast, healthy breakfast ideas
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