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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 and 7 grams of fat.  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
Total Time 27 minutes
Servings 5
Calories 245kcal

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
  • 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.

Notes

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 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

Skinny Facts

Serving: 1sandwichCalories: 245kcalCarbohydrates: 21gProtein: 26gFat: 6.7gSodium: 504mgFiber: 4gSugar: 6gPlus Points: 6