Nutrition Facts

Serving Size1 sandwich
Calories from Fat70
Total Fat8 g
Saturated Fat4 g
Cholesterol15 mg
Sodium480 mg
Total Carbohydrate39 g
Dietary Fiber13 g
Sugars6 g
Proteins20 g
Vitamin A90% DV
Vitamin C50% DV
Calcium45% DV
Iron25% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Preparation Time20 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation

Country style whole grain bread4 slices
Butter1 teaspoon
Garlic cloves, peeled and finely chopped2
Italian parsley, finely chopped4 tablespoons
Hot red pepper flakes¼ teaspoon
Egg substitute, lightly beaten1 cup
Large tomato, cored and finely diced2
Salt¼ teaspoon
Fresh ground black pepper1/8 teaspoon
Fresh basil leaves12 
Low fat cheddar cheese½ cup
  1. Directions
  2. Lightly toast slices of bread in toaster. Set aside and keep warm.
  3. Place butter into a medium-size sauté pan over low heat.
  4. When the butter melts, add the garlic, parsley, hot pepper flakes, and cook for 2 to 3 minutes.
  5. Add the eggs and stir slowly over low heat until the mixture starts to form small curds. Be careful not to overcook.
  6. Gently fold in the tomatoes and cook until set; add salt and pepper.
  7. Arrange and divide the egg mixture onto the 4 slices of toasted bread.
  8. Top each with basil leaves and sprinkle with cheese.
  9. Serve immediately.