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Smoked gouda and vegetable poached egg sandwich

Medically reviewed on June 7, 2018

Serves 6

Dietitian Tip

You can roast peppers by placing them directly over a gas burner or grill for 5 to 10 minutes, rather than roasting them in the oven.

Ingredients

  • 1 cup sliced red bell peppers
  • 1 cup sliced onions
  • 3 whole-wheat English muffins
  • 3 ounces smoked gouda cheese, sliced
  • 6 cups water
  • 1 tablespoon white vinegar
  • 6 large eggs
  • 1/4 teaspoon kosher salt

Directions

Heat the oven to 425 F. Place bell peppers in the oven and roast for 10 to 15 minutes until the skin of the peppers begins to bubble and turns brown or black.

Meanwhile, heat a medium saute pan over medium heat and cook the onions for about 6 minutes until caramelized; set aside and keep warm.

Place the peppers in a medium bowl and cover with plastic wrap; set aside. When the peppers are cool to the touch, remove the skin. Cut the English muffins in half and top with cheese, peppers and onions. Place on a baking sheet and bake for about 5 minutes.

To prepare the eggs, first bring the water to a simmer in a medium-sized pan that's shallow and wide. Add the vinegar. Slowly crack the eggs and add to the pan one at a time and cook to desired doneness. Eggs that have runny yolks take about 3 to 4 minutes. Using a slotted spoon, retrieve the eggs from the water. Place an egg on each English muffin half and sprinkle with salt.

Nutritional Analysis (per serving)

Serving Size1 sandwich
Calories207
Carbohydrate18 g
Cholesterol201 mg
Fiber3 g
Protein13 g
Sodium360 mg
Monounsaturated Fat2 g
Saturated Fat4 g
Total Fat10 g

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