Simple Little Sandwich

Growing up, I didn’t really like eggs.  Scrambled eggs?  Eh, I could take ’em or leave ’em.

In the past few years though I have really embraced the egg.  What other food is so versatile?  I now eat eggs for breakfast, lunch, and dinner (not all on the same day, though).  There are so many ways to transform the savory little food into a tasty meal.

Not only are eggs tasty, but they provide several important nutrients.  Eggs are loaded with protein, important (and often elusive) B vitamins, and if you buy the right kind, omega-3 fats.  Doctors and nutrition experts once believed it better to eat only egg whites to avoid the cholesterol and fat contained in egg yolks; however, they’ve since changed their tune, as these fats and cholesterol are actually good for you.

Plus, egg yolks contain lutein, a nutrient that is essential for brain development.  To maximize my lutein intake, I try to cook my eggs until the yolks are safe to eat but still runny.  Overcooking the yolks can denature the lutein.

This open faced sandwich starts with fried eggs, currently my favorite method way of serving eggs.

Since this is more of an idea than a recipe, play around with combinations and directions until you find the way you like best.

Recipe

(makes 1 sandwich)

2 large eggs

small bundle of chives

tomatoes (I used grape)

slice of good quality bread

salt & pepper, to taste

In an oiled frying pan, heat tomatoes for 1-2 minutes over medium heat.  Push to the side of the pan and add 1 egg at a time.  Reduce heat to medium low; fry for 3-4 minutes, or until yolks are set but not overcooked.  Using a spatula, try to push tomatoes down to soften them with the heat.  Meanwhile, chop chives into small disks.

When eggs are cooked to desired consistency, slide onto slice of bread and top with smashed or sliced tomatoes.  Sprinkle with chopped chives, salt, and ground pepper to taste.  Enjoy immediately, though be wary of hot tomatoes! 🙂

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