Breakfast in hand

5th April, 2010 - Posted by admin - Comments Off

English muffin breakfast sandwich.

Breakfast is the key to a good day. Like all keys it can sometimes be elusive.

Everyone know that a balanced meal should include fruit or vegetables, protein, carbohydrates and usually something sweet to round it out and make life worth living. But getting all that in one place while also trying to get out the door in the morning can be daunting at the best of times.

This time and nutrition crunch has created a niche market that fast food restaurants have been occupying for years. Unfortunately, the stuff being handed out at the drive-through window doesn’t really do anyone much good. So how to take breakfast back from the corporate types? Glad you asked.

This problem is easier tackled from the end result: a breakfast that is healthy and can travel. Ideally it would be something that can be prepared in advance, so as to avoid the morning rush.

There’s a reason why fast food makers tend to put everything between two slices of bread – it makes it easier to handle. So start with a split English muffin, they are low in calories, provide fiber and the porous texture does an excellent job of soaking up any drips from wayward fillings. Toasting provides a little extra crunch.

While English muffins are great, (a friend of mine refers to them as “toasted English butter sponges”), it’s what’s inside that counts. Eggs are a good start. Protein gives you energy and eggs are an excellent low-fat source. This time of year, the local chickens go into egg overdrive. If you’ve never had an organic egg from an area chicken, make it your mission to track some down. The shells are any color from white to blue, the yolks are bright yellow and they taste like no egg you’ve ever had before. Seriously, you’ll thank me.

Earlier, I mentioned cooking in advance. There is a trick to freezing eggs, namely it’s do something to the egg prior to freezing even if it’s just cracking it open. Raw eggs cannot be frozen in the shell. Do not test this yourself, just trust that I’ve made the mistake so you don’t have to. Raw eggs can be frozen, but the whites turn cloudy. The taste is unaffected, but be prepared for them to look a little different. However, scrambled eggs freeze and reheat pretty well.

For an extra protein boost, add a slice or two of Canadian bacon – which is lower in fat than bacon or sausage.

At this point, our breakfast sandwich can be topped off and eaten, but since the goal was to get as complete a meal as possible inside an English muffin, add a slice or two of tomato, some fresh or sauteed spinach or a quarter of an avocado. All of those fulfill the fruit and veg requirement while still making things easy to handle. A slice of cheese is also a nice addition.

Wrap your sandwich in a napkin to catch spills and get your day off to a good start. Don’t forget your keys.

Egg Muffin Sandwiche
Makes 1

1 English muffin, split and toasted
1 egg
1 slice of cheese
1-2 slices Canadian Bacon
Optional:
fresh or sauteed spinach
avocado
fresh tomato
smoked salmon

Directions:
1. Scramble or poach the egg.

2. On one half of the English muffin, place tghe cheese and Canadian bacon. Top with egg. Add one or more optional toppings. Top with other half of muffin.

3. Wrap in napkin. Proceed with morning.

To make these in advance, assemble all the ingredients, except the fresh vegetables. Toast the muffins and scramble or poach the eggs. Assemble everything into sandwiches and place on a wax-paper lined baking sheet. When frozen, transfer to a freezer bag or other airtight container.

To thaw, heat in microwave or toaster oven until heated through. Add optional toppings. Enjoy!

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Posted on: April 5, 2010

Filed under: Breakfast

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