Updated: 04/09/2014 7:39 AM
Created: 04/07/2014 5:15 PM KAALtv.com
Did you know that eating one egg a day does not affect your risk for heart disease? And, egg yolks provide essential nutrients such as choline which helps with fetal brain development and brain functioning in adults. Registered Dietitian Jen Haugen will show how eggs provide high-quality protein, and eating them at breakfast can help keep you full and focused until lunchtime.
From Hen to Home
Pesto, Mozzarella and Egg Breakfast Sandwich
All you need:
1 whole-wheat English muffin
1 large egg, lightly beaten
3 tablespoons chopped roasted red pepper
1 teaspoon prepared pesto
1 thin slice fresh mozzarella cheese
All you do:
1. Toast English muffin.
2. Combine egg and roasted red pepper in a small (about 8-ounce) microwave-safe ramekin or bowl. Cover and microwave until the egg is set, about 1 minute.
3. Spread pesto on 1 English muffin half, then top with cheese.
4. Place the egg on the cheese.
5. Top with the remaining English muffin half.
Nutrition Per serving: 362 calories; 15 g fat ( 6 g sat ); 210 mg cholesterol; 34 g carbohydrates; 5 g added sugars; 21 g protein; 5 g fiber; 782 mg sodium; 244 mg potassium. 40% Calcium, 23% , vitamin A, 18% zinc, 17% iron, 15% magnesium
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Jen is a member of the Academy of Nutrition and Dietetics.