Spinach and Egg Sandwich

Spinach and Egg Sandwich
Staff Writer

All Good Things Organic

This recipe puts an elegant twist on the classic breakfast sandwich, combining iron-rich spinach with a fried egg and smoked Cheddar cheese for a nutritious and satisfying start to the day, or to any part of the day.

Ingredients

  • plum tomatoes, sliced
  • 1/3  Cup  shredded smoked Cheddar cheese
  • plain bagels, split
  • large eggs
  • 2 1/2  Tablespoons  extra-virgin olive oil
  • shallot or 1/4 red onion, thinly sliced
  • 6  Cups  baby spinach (about 6 ounces)
  • Salt and pepper, to taste
  • large cloves of garlic, minced
  • small bell peppers, sliced lengthwise

Directions

Preheat the broiler. Arrange the tomatoes on one half of a large rimmed baking sheet and sliced bell peppers on the other side. Broil the tomatoes and peppers until they begin to soften, about 2-4 minutes. Remove from the broiler. Arrange the bagels on the other half of the baking sheet and brush with 1 tablespoon of olive oil. Set aside.

Heat 1 tablespoon of the olive oil in a large nonstick skillet over medium heat. Add the shallot and cook, stirring, until soft, about 2 minutes. Add the minced garlic, stir, and allow to cook for about 2 minutes. Stir in the spinach until wilted and season with salt and pepper, to taste. Transfer the mixture to a bowl and keep warm. Wipe out the skillet.

Heat the remaining ½ tablespoon of olive oil in the skillet over medium-high heat. Crack the eggs into the pan and fry until the whites are set but the yolks are still runny, about 5 minutes. Remove the pan from the heat.

Top the tomatoes and bell peppers with the cheese. Return the tomatoes and bell peppers, along with the bagels to the broiler and broil until the cheese is melted, about 2 to 3 minutes. Divide the bagels among plates, then top each with some of the spinach mixture and a fried egg. Serve with the broiled tomatoes and bell peppers. Enjoy!

Nutritional Facts

Total Fat
24g
34%
Sugar
1g
1%
Saturated Fat
5g
21%
Cholesterol
291mg
97%
Carbohydrate, by difference
213g
100%
Protein
46g
100%
Vitamin A, RAE
31µg
4%
Vitamin B-12
1µg
42%
Vitamin B-6
1mg
77%
Vitamin K (phylloquinone)
7µg
8%
Calcium, Ca
260mg
26%
Choline, total
7mg
2%
Copper, Cu
1mg
0%
Fiber, total dietary
20g
80%
Folate, total
735µg
100%
Iron, Fe
13mg
72%
Magnesium, Mg
250mg
78%
Manganese, Mn
3mg
100%
Niacin
20mg
100%
Pantothenic acid
3mg
60%
Phosphorus, P
733mg
100%
Riboflavin
2mg
100%
Selenium, Se
3µg
5%
Sodium, Na
398mg
27%
Thiamin
3mg
100%
Water
36g
1%
Zinc, Zn
6mg
75%

Spinach Shopping Tip

Buy green leafy vegetables like arugula, watercress, and collards – they are good sources of vitamins A, C, and K and minerals like iron and calcium.

Spinach Cooking Tip

Brighten up sandwiches or salads with small, tender leaves like spinach and add larger, tougher leaves like kale to soups and stews.