Skinny and Super Yummy, Chicken Sausage Breakfast Sandwich

You’re in for a real treat with this hearty home-cooked breakfast.  I’m adding grated apple to the sausage to make it both moist and flavorful.  It definitely taste like the fattening kind!  The skinny for this open-faced sandwich is 245 calories, 7 grams of fat and 6 Weight Watchers POINTS PLUS.  A McDonald’s Sausage Biscuit with Egg has a scary 510 calories and 33 grams of fat!

Prep Time: 15 minutes
Cook Time: 12 minutes


Ingredients

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 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

1. 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.

2. 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.

3. 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.

4. 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.

5. These sausage patties freeze great. See prep tip.

Makes 5 breakfast sandwiches


Food Fact

I love Oroweat’s Whole Wheat or Multigrain Sandwich Thins.  One sandwich thin has 100 calories, 1g fat and 5g fiber.  This recipe uses only a half. In addition, these sandwich thins work great for most sandwiches.


Shopping Tips

Not every market sells ground chicken, however, I used Foster Farms and found it at Von’s/Safeway.  Ground turkey also works well with this recipe.

Oroweat Whole Wheat Sandwich Thins can be found in most large supermarkets.  If you can’t find them or another brand, use ½ of a whole wheat English muffin for each sandwich.


Prep Tips

Even if you’re cooking for one or two people, make the whole recipe.  Cooked patties freeze great. I love having extra patties in the freezer so you can make this sandwich even on days when you’re in a hurry.  Just cook enough egg whites to eat now.  On another day, when you defrost the patties, cook the amount of egg whites needed.


Weight Watchers
(old points) 5
Weight Watchers POINTS PLUS 6

SKINNY FACTS: for 1 breakfast sandwich
245 calories, 6.7g fat, 26g protein, 21g carbs, 4g fiber, 504mg sodium, 6g sugar
FAT FACTS: for 1 McDonald’s Sausage Biscuit with Egg
510 calories, 33g fat, 18g protein, 36g carbs, 2g fiber, 1170mg sodium, 2g sugar

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!