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Shopping Tip
Not every market sells ground chicken, however, we used Foster Farms and found it at Von’s/Safeway. Ground turkey works well with this recipe too.
Oroweat Whole Wheat Sandwich Thins can be found in most large supermarkets. If you can’t find them use ½ of a whole wheat english muffin for each sandwich.
Weight Watchers POINTS PLUS 6
Skinny Facts: for one serving
245 calories, 6.7g fat, 26g protein, 21g carbs, 4g fiber, 504mg sodium, 6g sugar
Fat Facts: for one Mc Donald’s Sausage Biscuit with Egg
510 calories, 33g fat, 18g protein, 36g carbs, 2g fiber, 1170mg sodium, 2g sugar
Рецепт Homemade Chicken-Apple Sausage Sandwich Topped With a Fried Egg White
Get mornings off to a great start with this hearty home-cooked breakfast. This satisfying meal is designed with busy families in mind, even on hectic weekdays. Our homemade chicken sausages are really moist and flavorful. They definitely taste like the fattening kind. The skinny on our yummy open-faced sandwich is. We’re comparing ours to Mc Donald’s Sausage Biscuit with egg at a scary 510 calories and 33 grams of fat!
Ингредиенты
- 1 lb. ground chicken or turkey, see shopping tip
- 1 red apple, peeled and grated, such as Gala, Fuji, or Pink Lady
- ¾ cup onions, grated
- 1 tablespoon brown sugar
- 1 teaspoon dried sage
- 1 teaspoon dried thyme
- ½ salt
- ½ garlic powder
- ¼ teaspoon cayenne pepper
- Fresh ground pepper to taste
- 2 teaspoons olive oil
- 5 egg whites
- 2½ Oroweat Whole Wheat Sandwich Thins, toasted, see shopping tip
- 4 teaspoons reduced-fat butter or Smart Balance Heart Right Light spread
Инструкции
- In a large bowl, mix together the chicken, apple, onions, sugar, sage, thyme, salt, garlic powder, cayenne and black pepper. Shape into 5 patties.
- Heat 1 teaspoon oil in a nonstick pan over medium-high heat. Add patties and cook until browned, about 4 minutes. Turn over and cook an additional 4 minutes until cooked completely. Place on a plate and tent with foil.
- Add the remaining 1 teaspoon oil in the pan. Add 5 whites to the pan. Fry until cook completely.
- To serve: Spread each toasted sandwich thin with 1 teaspoon of reduced-fat butter. Place each sausage patty on top of one piece of bread. Top each with one fried egg white. Add a tomato slice on top. Serve open faced with a fork and knife.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 153g | |
| Recipe makes 5 servings | |
| Calories 210 | |
| Calories from Fat 110 | 52% |
| Total Fat 12.34g | 15% |
| Saturated Fat 4.32g | 17% |
| Trans Fat 0.06g | |
| Cholesterol 86mg | 29% |
| Sodium 78mg | 3% |
| Potassium 550mg | 16% |
| Total Carbs 9.54g | 3% |
| Dietary Fiber 1.3g | 4% |
| Sugars 7.01g | 5% |
| Protein 16.22g | 26% |
