You can replace the low fat mayo with relish or sauce if you like.If you would like to reduce the calories down even further then use 2 slices of bread instead of 3.
This recipe is low sugar, low saturated fat and high protein.
- 3 slices good quality multigrain bread
- 2 slices lite ham
- 100g (1/2 breast) BBQ chicken, shredded
- ½ large tomato, sliced
- Spinach leaves
- 1 egg
- 1/4 avocado, sliced
- 1 tsp. low fat mayo
- Toast the 3 slices of bread. Spread one of the slices with your low fat mayo dressing.
- In a non stick frypan fry the egg and flip until cooked to your liking.
- Place the chicken, avocado, lettuce and tomato, then next slice on top with the ham, egg.
- Cut into half or quarters, with a tooth pick in each slice for stability.
- Serve immediately.
Servings: 1 Serving size:357g
|Average Serve||Average 100g|
|Energy||2470 kJ||693 kJ|
|590 Cal||166 Cal|
|Protein||39.9 g||11.2 g|
|Fat, total||17.2 g||4.8 g|
|- Saturated||4.1 g||1.2 g|
|Carbohydrate||63.5 g||17.8 g|
|- Sugars||7.2 g||2.0 g|
|Sodium||857 mg||240 mg|
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