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Try this great egg sandwich for breakfast or a brunch this weekend. You can also roast peppers by placing them directly over a gas burner or grill for 5 to 10 minutes. Enjoy!
Each Thursday, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. You also can have the recipes delivered via the Mayo Clinic App.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. Find more recipes and other healthy living insights on the Mayo Clinic App.
Journalists: Broadcast-quality video (1:06) is in the downloads at the end of this post. Please "Courtesy: Mayo Clinic News Network."
SMOKED GOUDA AND VEGETABLE POACHED EGG SANDWICH
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
Heat the oven to 425 Fahrenheit. 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 preference. 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.
Nutritional information per 1 sandwich: 207 calories; 10 g total fat; 4 g saturated fat; 0 g transfat; 2 g monounsaturated fat; 201 mg cholesterol; 360 mg sodium; 18 g total carbohydrate; 3 g dietary fiber; 5 g total sugars; 13 g protein.