Nutrition Facts

Serving Size 1 sandwich
Calories 270
Calories from Fat 70
Total Fat 8 g
Saturated Fat 4 g
Cholesterol 15 mg
Sodium 480 mg
Total Carbohydrate 39 g
Dietary Fiber 13 g
Sugars 6 g
Proteins 20 g
Vitamin A 90% DV
Vitamin C 50% DV
Calcium 45% DV
Iron 25% DV

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

Servings and Times

Servings 4
Preparation Time 20 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation

Ingredients Measures
Country style whole grain bread 4 slices
Butter 1 teaspoon
Garlic cloves, peeled and finely chopped 2
Italian parsley, finely chopped 4 tablespoons
Hot red pepper flakes ¼ teaspoon
Egg substitute, lightly beaten 1 cup
Large tomato, cored and finely diced 2
Salt ¼ teaspoon
Fresh ground black pepper 1/8 teaspoon
Fresh basil leaves 12 
Low fat cheddar cheese ½ cup
  • Lightly toast slices of bread in toaster. Set aside and keep warm.
  • Place butter into a medium-size sauté pan over low heat.
  • When the butter melts, add the garlic, parsley, hot pepper flakes, and cook for 2 to 3 minutes.
  • Add the eggs and stir slowly over low heat until the mixture starts to form small curds. Be careful not to overcook.
  • Gently fold in the tomatoes and cook until set; add salt and pepper.
  • Arrange and divide the egg mixture onto the 4 slices of toasted bread.
  • Top each with basil leaves and sprinkle with cheese.
  • Serve immediately.