Monday, August 12, 2013

Recipe - Homemade Breakfast Sandwiches

I've been wanting to try to make homemade breakfast sandwiches for a while now. There are very few options for vegetarians in stores. I've seen some breakfast burritos, but they're usually pretty high in calories and fat. Lean pockets are delicious, but don't have a ton of protein. Joey found some egg and cheese pitas at Kroger that were pretty tasty, but I guess in the end, I don't love relying on processed food to get me going in the morning. We've talked about making our own, but I just never was sure how it would work - making the eggs in advance and then freezing them.

Last weekend, Joey finally forced me to try it. I found a website that had a lot of helpful information. We went to Sam's Club and got a ton of supplies. We got 36 eggs, 9 english muffins, 16 sandwich thins, 42 slices of cheese, and some sliced ham. Joey had a few breakfast sausages on hand, and had meant to buy more, but forgot.

We tested out two methods of cooking the eggs - baking in ramekins, and cooking on the stove in ring molds. Baking in ramekins was super simple -  you just spray the ramekins with nonstick cooking spray, then put in one egg per ramekin. Use a fork or knife to break up the yolk slightly and spread it around, then sprinkle with pepper. Bake at 350 for 15 minutes, or until egg is set. On the stove, you lightly butter a pan and put over medium heat. Center the ring mold on the pan. Crack an egg into the mold, break the yolk slightly, and sprinkle with black pepper. Carefully pour 1/4 cup of water around the mold, and then cover with a lid. Bake until set, ~5-7 minutes. For us, we baked in ramekins for putting eggs on the sandwich thins, since it made a larger egg, and in the ring mold for the english muffins. We haven't noticed a significant difference in texture.


We made up 18 egg sandwiches so far, with the two different methods, half with meat and half without. We tried freezing the parts individually and then stacking, as well as cooling everything and then assembling. Freezing didn't appear to help, so I think as long as everything is cool, you don't need to freeze first.

So here are the instructions:
* Cook your eggs (detailed instructions above). Lay on a paper towel and cool in the fridge.
* Fold your slices of cheese as necessary to fit on your bread of choice
* Open up your bread - whether it's a sandwich thin, english muffin, etc
* Once everything is cool, layer cheese on the bottom of your bread, then top with the egg, desired meat, and the top of the bread.
* Place on a piece of wax paper, wrap up tightly.
* Put in a freezer-safe ziploc bag
* To heat - remove from wax paper and wrap lightly in paper towel. Microwave on full power for 30 seconds, then flip and microwave for another 30 seconds (do 45 seconds each side if sandwich has meat). For best results, toast an additional 1-2 minutes in a toaster oven.

We calculated both the cost and nutritional information for our different sandwich varieties.
Here are the exact brands of everything we used:
Arnold Multi-Grain Sandwich Thins
Thomas' Light Multi-Grain English Muffins
Castle Wood Reserve Mild Cheddar or Pepperjack Cheese - 0.75oz/slice
Jimmy Dean Breakfast Sausages
Castle Wood Reserve Thinly Shaved Ham

English Muffin + Egg + Cheese
Cost: $0.73
Nutrition: 248 calories, 11g fat, 26.6g carbs, 8g fiber, 18g protein

English Muffin + Egg + Cheese + Sausage
Cost: $1.01
Nutrition: 368 calories, 18g fat, 27.6g carbs, 8g fiber, 31g protein

English Muffin + Egg + Cheese + 2 slices ham
Cost: $1.05
Nutrition: 278 calories, 12g fat, 27.1g carbs, 8g fiber, 23g protein

Sandwich Thin + Egg + Cheese
Cost: $0.68
Nutrition: 248 calories, 11g fat, 22.6g carbs, 5g fiber, 17g protein

Sandwich Thin + Egg + Cheese + Sausage
Cost: $0.96
Nutrition: 368 calories, 18g fat, 23.6g carbs, 5g fiber, 30g protein

Sandwich Thin + Egg + Cheese + 2 slices ham
Cost: $1.00
Nutrition: 278 calories, 12g fat, 23.1g carbs, 5g fiber, 22g protein

English Muffin + Egg + Mild Cheddar