Quick and Easy Breakfast Sandwich

Egg, chicken, and cheese breakfast sandwich on a whole wheat bun, served with grape tomatoes.
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

License

Icon for the Creative Commons Attribution 4.0 International License

The High Protein Cookbook for Muscle Health During Cancer Treatment Copyright © by Hillary Wilson; Anissa Armet; and Carla Prado is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.

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