Veggie Breakfast Sandwich

Ingredients

• 1 whole wheat english muffin sliced in half and toasted, or two fairly small slices of bread, toasted
• 2 teaspoons mayonnaise
• 1/2 ripe avocado mashed
• salt
• freshly ground black pepper
• 1 large egg
• 1/2 teaspoon water
• 1 teaspoon butter oil
• 2 slices cheddar cheese about ½ ounce, any other melty cheese will do
• 1 slice red tomato ripe, if tomatoes are in season, optional
• red onion Thinly sliced
• 1 dash hot sauce like Tabasco or Cholula
• 1 handful arugula or sprouts

Nutrition

• Calories : 700 calories
• Carbohydrate : 48 grams
• Cholesterol : 285 milligrams
• Fat : 47 grams
• Fiber : 12 grams
• Protein : 30 grams
• SaturatedFat : 18 grams
• Sodium : 1540 milligrams
• Sugar : 7 grams