Egg and Cheese on a Roll

This is a popular grab-and-go breakfast for New Yorkers on the run. Countless variations exist, and I’ve added one more with my own homemade favorite. I lighten up the cheese and eggs, swap the roll for an English muffin, and doctor the sandwich with ketchup and a healthy dose of hot sauce, just like they do in the Big Apple.

Recipe courtesy of Cooking Light Lighten Up, America! by Allison Fishman Task, Oxmoor House 2013.

Egg and Cheese on a Roll

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    1 large egg 1 English muffin, split and toasted
    1 large egg white 1 teasoon canola oil
    dash of salt 3/4 teaspoon ketchup
    2 slices reduced fat cheddar cheese 1/8 teaspoon hot sauce (optional)


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    • 1

      Preheat broiler.

    • 2

      Combine first 3 ingredients in a small bowl, stirring with a whisk.

    • 3

      Place 1 cheese slice on top of each muffin half. Place muffin halves on a baking sheet. Broil 1 minute or until cheese melts.

    • 4

      Heat a small nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add egg mixture to pan; cook without stirring until mixture sets on bottom. Draw a spatula across bottom of pan to form curds. Continue drawing spatula across bottom of pan until egg mixture is slightly thick, but still moist; do not stir constantly. Remove from pan immediately and place on muffin bottom.

    • 5

      Spread ketchup over cheese on muffin top. Sprinkle egg with hot sauce, if desired, and cover with muffin top. Serve immediately.

    nutritional information

    1 g
    13 g
    Saturated Fat:
    3.5 g
    186 mg
    27.6 g
    24 g
    2.9 mg
    630 mg
    Monounsaturated Fat:
    5.8 g
    Polyunsaturated Fat:
    2.6 g
    194 g
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