Skinny and Super Yummy, Chicken Sausage Breakfast Sandwich
Ingredients
- 1 pound 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 teaspoon salt
- ½ teaspoon 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 Light
- 1 large tomato, sliced into 5 slices
Instructions
- In a large bowl, mix together chicken, apple, onions, sugar, sage, thyme, salt, garlic powder, cayenne and black pepper. Shape into 5 patties. Be sure to shape them at least as large as the sandwich thin as they shrink when cooked.
- 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 remaining 1 teaspoon oil in pan. Add 5 egg whites to pan. Fry until cooked completely. If they run together, just cut them into 5 cooked pieces.
- To serve: Spread each toasted sandwich thin with 1 teaspoon of reduced-fat butter or Smart Balance Light. Place each sausage patty on top of 1 piece. Top each with 1 fried egg white. Add a tomato slice.. Serve open faced with a fork and knife, if desired.
- These sausage patties freeze great. See prep tip.
Nutrition
Serving: 1sandwichCalories: 245kcalCarbohydrates: 21gProtein: 26gFat: 6.7gSodium: 504mgFiber: 4gSugar: 6gPlus Points: 6