Prosciutto Toast and Egg

Prosciutto Toast and Egg

Serving Size: 1

Nutritional Information: Nutrition information per serving (1 topped piece of toast): 291 calories; 16g total fat; 7g saturated fat; 1g polyunsaturated fat; 4g monounsaturated fat; 216mg cholesterol; 654mg sodium; 21g carbohydrate; 2g dietary fiber; 15g protein; 721.4 IU Vitamin A; 46.7 IU Vitamin D; 71.5mcg folate; 108.1mg calcium; 2.4mg iron; 149.9mg choline.

Qty Ingredient
1 slicesCountry white bread (thick)
1 teaspoonUnsalted butter
Cooking spray
1 Large egg
2 slicesProciutto (thin)
2-3 leavesArugula or baby lettuce
1 teaspoonSwiss cheese (shredded)

Directions:

  1. TOAST bread. SPREAD with butter.
  2. Meanwhile, SPRAY a small skillet with cooking spray. SCRAMBLE egg medium heat.
  3. WARM prosciutto in microwave oven OR skillet.
  4. TOP bread with arugula and prosciutto. PLACE egg on top. SPRINKLE with cheese.

HELPFUL HINTS:

  • You may substitute mayonnaise for the butter.
  • A fried OR poached egg may be prepared in place of the scrambled egg.
  • Lean ham, Canadian bacon or crisply cooked regular bacon may be used in place of the prosciutto.
  • Garnish plate with green grapes.

TIPS:

  • Fresh eggs are best for scrambling, frying or poaching.
  • To SCRAMBLE an egg, beat egg and 2 tablespoons reduced fat milk until blended. SPRAY a small skillet or add 1 teaspoon butter or vegetable oil. HEAT skillet on medium heat. ADD egg mixture. As mixture begins to cook, gently DRAW an inverted pancake turner completely across bottom and sides of skillet, forming large curds. Continue COOKING until eggs are thickened and there is no visible liquid. DO NOT stir constantly.
  • To FRY an egg, spray small skillet with cooking spray OR add 1 teaspoon to 2 tablespoons butter or vegetable oil. HEAT skillet on medium-high heat. SLIP egg into pan and immediately reduce heat to low. COOK slowly until white is completely set and yolk begins to thicken. BASTE egg with butter OR turn over to cook both sides.
  • To POACH an egg, bring 2 to 3-inches of water to boiling in deep skillet or omelet pan. BREAK cold egg into a custard cup. SLIP egg into water. COOK until whites are completely set and yolk begins to thicken but is not hard, about 3 to 5 minutes. REMOVE carefully with a slotted spoon.

This recipe is an excellent source of Protein and Choline, and a good source of Vitamin A, Vitamin D, Folate, Calcium and Iron.