Egg McBeast and My Other Passion

By  Ann Dunaway Teh

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Ann is finally sharing her not-so-secret recipe for the Egg McBeast, an old college favorite reborn for Ann’s
other  projects, Feeding the Beast and The 100% Athlete. 

Start the day with an Egg McBeast to be fueled and ready to tackle anything that comes your way.

So it all started quite a few years ago (ahem, we won’t say how many) during my college days. I was a member of an eating house (aka sorority without all the rules, regulations and rush, thank goodness). Our Friday morning breakfast was called an Egg McCindy (and then later an Egg McSherry when our cook changed – or maybe it was vice versa!), which was a spin-off of the Egg McMuffin. Except these were much, much better. And you could always find some leftovers in the refrigerator after an evening of jubilation that was often a life saver, just sayin’…. 

100athlete_logo

Anyway, fast forward to this past year and working on a new passion project, The 100% Athlete Podcast, with two of my fellow college classmates. We have been meeting since January to record our podcast where we talk all things sports to help develop athletes on and off the field. I bring sports nutrition to the table whereas my co-hosts talk youth coaching and athlete development. We have interviewed a number of professional athletes as well to talk about their experiences. And we get deep, talking about a lot of subjects that most people don’t want to acknowledge or discuss in the sports world – everything from race and stereotypes to the gender gap, finding your path and mental armor. There is something for everyone on the podcast, especially if you have children or adolescents involved in sports and they want to take it to the next level. You can check it out here or download on iTunes or whatever podcast app you prefer (personally I’m an Android user and have Podcast Addict).         

Start the day with an Egg McBeast to be fueled and ready to tackle anything that comes your way.

Anyway, my co-host, Marianna, comes to  my  house to record and then we Skype with Reed in Cincinnati. Marianna and I were in the same eating house and decided we needed to bring back the Egg McCindy to fuel ourselves properly. Marianna and I are also writing a sports book together called Feeding the Beast (stay tuned!!). We improved upon the Egg McCindy to make it even better, taste-wise and nutritionally. The Egg McBeast was born!

Start the day with an Egg McBeast to be fueled and ready to tackle anything that comes your way. We make them weekly, swapping out toppings  based upon mood and what I have on hand. But there are a few staples and at least one vegetable has to be included. Some weeks we see just how many colors we can pack into it (once Feeding the Beast is available you’ll see why!). Here is what we use:

  • whole wheat English muffin
  • over medium egg
  • cheese
  • veggies: avocado, spinach and/or bell peppers
  • occasionally bacon

EggMcBeast2_WEB

The Egg McBeast is a good mix of carbohydrates, protein and fat. The veggies add fiber as well as lots of vitamins and minerals (and  healthy fats in the case of the avocado). It keeps us full for hours too. And it really can be whipped up in 5 minutes or less. Trust me, this breakfast is fast and so satisfying. Plus you’re fueled up and ready to tackle your day. 

Fuel up with this Egg McBeast to tackle your day Click To Tweet
Egg McBeast is a great way to fuel up for the day.
Egg McBeast
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This breakfast sandwich is the perfect start to the day. Change up the veggies and other toppings for whatever you have on hand or will help spice up your morning!
Servings
1 sandwich
Servings
1 sandwich
Egg McBeast is a great way to fuel up for the day.
Egg McBeast
Yum
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
This breakfast sandwich is the perfect start to the day. Change up the veggies and other toppings for whatever you have on hand or will help spice up your morning!
Servings
1 sandwich
Servings
1 sandwich
Ingredients
  • 1 whole wheat English muffin
  • 1 slice cheese
  • 1/2 tsp extra-virgin olive oil
  • 1 large egg
  • 1/4 avocado, sliced
  • 1/4 cup spinach leaves
  • 1/8 red bell pepper, thinly sliced
Servings: sandwich
Units:
Instructions
  1. Place cheese slice on one side of English muffin then toast.
  2. While English muffin is toasting, heat oil in a small fry pan. Crack egg into pan and cook for 2 to 3 minutes then flip over and cook for another 2 minutes or until desired degree of yolk runniness.
  3. Assemble sandwich by placing spinach leaves on top of cheese side of English muffin. Pace egg on top then arrange avocado slices and bell pepper over the egg. Top with other half of English muffin.
Recipe Notes

Mix It Up: Use any combo of veggies you like or have on hand.  Sometimes we add a slice of bacon as well to change things up. 

 

Nutrition Facts
Egg McBeast
Amount Per Serving
Calories 392 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 8g 40%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 235mg 78%
Sodium 628mg 26%
Potassium 380mg 11%
Total Carbohydrates 29g 10%
Dietary Fiber 6g 24%
Sugars 4g
Protein 18g 36%
Vitamin A 32%
Vitamin C 52%
Calcium 29%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.

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Start the day with an Egg McBeast to be fueled and ready to tackle anything that comes your way.

 

 

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  • sarah

    Too funny I came over and read about your podcast, because after becoming a daily listener of EOFire podcast, I’m thinking of starting my own too that is catered towards athletes! Also, this sounds delicious! Best of luck with everything!

    xo,
    Sarah Grace
    http://freshfitnhealthy.com

    • anndunawayteh

      Thanks, Sarah Grace! I’ll have to check out that podcast too. It’s a fun world to get into – still learning my way!

  • elana natker

    I *love* making egg sandwiches at home and always find them blah if there isn’t a veggie (or two) with the egg and cheese. I like using one slice of deli ham sometimes (pan-fried first, alongside the egg, to remove some of the water and make it a little more crispy). Love this, and can’t wait to hear more about these new endeavors!

    • anndunawayteh

      Oh, the ham is a great addition – and like your thinking on making it crispy first! Thanks and stay tuned!

  • julie @ RDelicious Kitchen

    So cool! Can’t wait to listen to your podcast! I love making mcmuffin sandwiches .. plus they freeze well too .. win win

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