Av-Egg-Mato Sandwich

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Easy and versatile for a quick breakfast that is cheaper than an Egg Muffin or hot sandwich from any coffee shop. It also keeps you from entering these places, so you won’t be lured by other unhealthy options (i.e. hashbrowns, pastries, bacon-fried everything).

Makes 1 sandwich

If you had a running bet with your friends that we in fact did make up the name to this sandwich…then you win. If you can pronounce it correctly, ask your friends for a bonus.

Eggs are a nutritional powerhouse, but the yolk is high in cholesterol (1 large egg = 186 mg). This means:

  • If you have heart disease, high cholesterol, are on cholesterol-lowering pills (eg. Crestor, Lipitor) diabetes, and/or prediabetes, max out at 3 egg yolks weekly (enjoy limitless egg whites). Your daily cholesterol intake should not exceed 200 mg.
  • If not, one egg daily is fine. This group’s daily cholesterol intake should not exceed 300 mg.


  • 1 egg (or egg white)
  • Black pepper, to taste
  • 2 slices whole grain bread
  • 1/2 tsp. soft tub margarine
  • 1/2 large tomato, sliced
  • 1/4 avocado, sliced

How to:

  1. In a non-stick pan over medium heat, crack in the egg and stir to break up the yolk. Continue to cook and fold into a square. Flip to ensure the egg is cooked. Remove from heat.
  2. If you like your bread toasty, then toast it now. Spread on the margarine and layer on the tomato, avocado, and egg.

Make it a meal:

  • Add a piece of fruit.

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