Indulge in the delightful combination of flavors with this smoked Gouda and vegetable poached egg sandwich. Perfect for a hearty breakfast or a light lunch, this sandwich brings together the smoky richness of Gouda cheese, the sweetness of roasted bell peppers, and the savory goodness of caramelized onions, all topped with a perfectly poached egg.
Servings: 6
Nutritional Information Per Serving
- 207 calories
- 10 g total fat
- 4 g saturated fat
- 0 g transfat
- 2 g monounsaturated fat
- 201 mg cholesterol
- 306 mg sodium
- 18 g total carbohydrate
- 3 g dietary fiber
- 5 g total sugars
- 13 g protein
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
- ¼ 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.
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
Additional Notes:
- 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.
Relevant reading
Mayo Clinic Guide to Self-Care, 7th Edition
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