Quick and Easy Breakfast Sandwich
| Number of portions: 1 | Prep time: 5 minutes | Total time: 15 minutes |
Ingredients
- 1 large egg
- ⅛ tsp black pepper
- 2.5 oz (70 g) raw boneless skinless chicken breast, chopped
- 1 oz low fat cheddar cheese, sliced
- 1 tsp (5 mL) canola oil
- 1 large lettuce leaf
- ½ medium tomato, sliced
- 1 thin style whole wheat bun
Directions
- Whisk egg and pepper together in a small bowl; set aside.
- Heat oil in a small non-stick skillet over medium heat.
- Cook chicken for 4-5 minutes, stirring occasionally, until cooked through.
- Move chicken into the centre of the pan and place a small round metal cookie cutter or ring coated lightly in canola oil so it surrounds the chicken.
- Pour egg mixture over chicken and gently stir. Cook for 1 minute or until the egg is almost set and forms a patty shape.
- Place cheese on one half of the bun and microwave on High for 15 seconds or until melted.
- Layer egg mixture, lettuce, and tomato on the bun.
| Nutrient | Per portion |
| Calories | 310 kcal |
| Protein | 26 g |
| Carbohydrates | 24 g |
| Fat | 13 g |
| Fibre | 5 g |
| Sodium | 328 mg |