"Cool the egg in a pan misted with just a little olive oil and skip the bacon. A smear of mashed avocado - a source of mono-unsaturated fat - on a whole-grain English muffin helps keep 'bad cholesterol' under control,' says Whittle. Tomato and a small handful of spinach add flavor, carbs, and antioxidants" (Gartland).
Taste: The egg sandwich was actually really good considering it didn't have a meat and was rather healthy. I added a little pepper to the egg and a little lime juice to the crushed avocado and toasted the whole sandwich. I ate it with an iced coffee with a little cream and sugar and it was delicious.
Filling: One was almost enough for me but didn't quite do the trick, I had a small piece of blueberry bread afterwards and was satisfied.
Health: The sandwich was very healthy. A little high on fat, but healthy fat made it a good success. I would disagree though that the spinach was enough to be significant anti-oxidants (I really only could fit a couple of leaves in it).
Cost: Cheap! @ $1.73 per sandwich
$1.50 Avocado / 2 servings = $0.75
$1.10 Tomato / 5 servings = $0.22
$3.50 English Muffins / 6 servings = $0.58
$1.50 Eggs / 12 servings = $0.13
$1.50 Spinach / 30 servings = $0.05
Recipe: Slice tomatoes, fry egg, crush avocado, put sandwich together, and toast.
Time: Approximately 10 minutes.
Works Cited: Gartland, Ashley. "Morning Story." Runner's World August 2012 41-44.