Grab & Go Sandwich

Recipe is contributed by Mr Lim Kiat, Senior Nutritionist at the Singapore Heart Foundation

Serves: 1

Ingredients

• Egg, 1 medium
• Cheese (reduced fat, high calcium), 1 slice
• Milk (low fat, high calcium), 2 tbsp
• Cherry tomatoes, 10 whole
• Black pepper, To taste
• Italian herbs, To taste
• Rocket leaves, 20 g
• Wholemeal bread, 2 slices

Method

1. In a medium microwave-safe bowl, whisk the egg, low fat milk, black pepper and Italian herbs together.
2. Tear the cheese into small pieces and add into the mixture.
3. Cut the cherry tomatoes into half and add 8 halves into the mixture. Set the remainder aside.
4. Put the mixture into the microwave for about 80 seconds or until the egg has cooked (duration may vary depending on the microwave model).
5. Plate the rocket leaves and remaining cherry tomatoes.
6. Serve the egg mixture as a dip or spread it on the wholemeal bread as a on-the-go meal.

Note! For a soft and fluffy texture, steam the egg mixture (until the egg is cooked) instead of using the microwave.

Nutrients per serving
Energy: 323 kcal
Protein: 21g
Total Fat (Saturated Fat): 9g (4g)
Cholesterol: 185mg
Carbohydrate: 38g
Sodium: 520mg
Dietary Fibre: 7g