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chicagobuffedbod
New member
I made this up on my own. I'm always experimenting to make wheat free, low fat meals with a high protein content and high fiber. I think a lot of people here don't pay enough attention to getting the right amounts of fiber.
So here goes. I'll list the ingredients and then give brief directions. It seems like a lot of work but once you try it a couple of times it becomes second nature and I love the taste.
To make two sandwiches you will need:
4 slices of Ezekiel bread. This bread is wheat and gluten free and is very fibrous, it's made from other plant sources. Some people may not like it but I love it. You can find it at Trade Joe's or Whole Foods.
4 slices of lean turkey breast
2 slices of either fat free cheese or if you want a dairy free alternative try using soy based cheese. You can find this at most supermarkets in the vegetable/fruit section.
2 large eggs.
Non stick griddle with lid and Pam cooking spray.
And "I Can't Believe It's Not Butter" Spray. Not the Spread.
Complementary spices are optional, I use black pepper, smoked paprika and a pinch of cayenne.
Heat the griddle on medium heat and once hot spray generously with Pam, either use a toaster or simply toast the Ezekiel bread on the griddle until toasted brown. Set aside and and now re-spray the griddle with some more Pam and crack a couple of eggs and let them drop on the griddle to cook sunny side up. Meanwhile fold two slices of turkey breast together and lay them on the griddle. So you should have two eggs frying and two pairs of folded turkey breast on the griddle. Cover with the lid to trap in the heat and have them cook faster. After a couple of minutes turn over the turkey after it's browned to your liking. Keep on eye on the eggs. Once a firm white skin forms over the yolk use a spatula and place the eggs sunny side up on the turkey breast, sprinkle your spices on top of the egg, then lay a slice of cheese on top. I think cayenne gives it a nice kick but a tiny bit goes a long way. Otherwise it's too hot for me. Grab your bread slices and generously spray the inside of each slice of bread with "I Can't Believe It's Not Butter" Spray. The spray gives it that tasty buttery flavor. I just gotta have it. Arrange your sandwich in the griddle and lay the lid on top to trap heat and to let the cheese melt. More than likely the lid is going to be laying on top of the sandwiches and look as though it's floating off the griddle, but that's not a problem. Don't worry about that.
Once melted, remove, allow to cool a few minutes and enjoy.
Sometimes the eggs are a bit runny and they drip onto my plate. If this is a problem try cooking the eggs a bit longer until the yolks are firmer.
With this meal you get:
Protein 82g
Carbs 66g
Fat 16g (10g of this fat comes from the two whole eggs, so if you want it less fattening either cut them out completely or use egg beaters as a fat free alernative).
Fiber 12g
Normally when I make these for myself I have one at a time and eat the second one later at another meal. I think 82g of protein is way too much to absorb in one sitting. I might have some soup or a side of brown rice pasta or rice to get some extra carbs in as well.
I purchased one of those porcelain non stick griddles at one of Costco's in house demonstrations. They are the safest non-stick skillets that you can buy. I've had mine for a few years and I'm very happy with it.
This type of sandwich reminds me of the good ol' days when Mom proudly served her family grilled cheese and baloney sandwiches "WHITE AMERICAN TRASH" style in the late 70's. Of course no 70's greasy butter ladened artery clogging meal would be complete without fruit punch flavored Hi-C or grape flavored COOL AID! However now a healthy substitute for Hi-C or Cool-AID would be sugar free Crystal Lite. You boys and girls from "old school" know what I'm talk'n 'bout!
Hope you enjoy!
J.
So here goes. I'll list the ingredients and then give brief directions. It seems like a lot of work but once you try it a couple of times it becomes second nature and I love the taste.
To make two sandwiches you will need:
4 slices of Ezekiel bread. This bread is wheat and gluten free and is very fibrous, it's made from other plant sources. Some people may not like it but I love it. You can find it at Trade Joe's or Whole Foods.
4 slices of lean turkey breast
2 slices of either fat free cheese or if you want a dairy free alternative try using soy based cheese. You can find this at most supermarkets in the vegetable/fruit section.
2 large eggs.
Non stick griddle with lid and Pam cooking spray.
And "I Can't Believe It's Not Butter" Spray. Not the Spread.
Complementary spices are optional, I use black pepper, smoked paprika and a pinch of cayenne.
Heat the griddle on medium heat and once hot spray generously with Pam, either use a toaster or simply toast the Ezekiel bread on the griddle until toasted brown. Set aside and and now re-spray the griddle with some more Pam and crack a couple of eggs and let them drop on the griddle to cook sunny side up. Meanwhile fold two slices of turkey breast together and lay them on the griddle. So you should have two eggs frying and two pairs of folded turkey breast on the griddle. Cover with the lid to trap in the heat and have them cook faster. After a couple of minutes turn over the turkey after it's browned to your liking. Keep on eye on the eggs. Once a firm white skin forms over the yolk use a spatula and place the eggs sunny side up on the turkey breast, sprinkle your spices on top of the egg, then lay a slice of cheese on top. I think cayenne gives it a nice kick but a tiny bit goes a long way. Otherwise it's too hot for me. Grab your bread slices and generously spray the inside of each slice of bread with "I Can't Believe It's Not Butter" Spray. The spray gives it that tasty buttery flavor. I just gotta have it. Arrange your sandwich in the griddle and lay the lid on top to trap heat and to let the cheese melt. More than likely the lid is going to be laying on top of the sandwiches and look as though it's floating off the griddle, but that's not a problem. Don't worry about that.
Once melted, remove, allow to cool a few minutes and enjoy.
Sometimes the eggs are a bit runny and they drip onto my plate. If this is a problem try cooking the eggs a bit longer until the yolks are firmer.
With this meal you get:
Protein 82g
Carbs 66g
Fat 16g (10g of this fat comes from the two whole eggs, so if you want it less fattening either cut them out completely or use egg beaters as a fat free alernative).
Fiber 12g
Normally when I make these for myself I have one at a time and eat the second one later at another meal. I think 82g of protein is way too much to absorb in one sitting. I might have some soup or a side of brown rice pasta or rice to get some extra carbs in as well.
I purchased one of those porcelain non stick griddles at one of Costco's in house demonstrations. They are the safest non-stick skillets that you can buy. I've had mine for a few years and I'm very happy with it.
This type of sandwich reminds me of the good ol' days when Mom proudly served her family grilled cheese and baloney sandwiches "WHITE AMERICAN TRASH" style in the late 70's. Of course no 70's greasy butter ladened artery clogging meal would be complete without fruit punch flavored Hi-C or grape flavored COOL AID! However now a healthy substitute for Hi-C or Cool-AID would be sugar free Crystal Lite. You boys and girls from "old school" know what I'm talk'n 'bout!
Hope you enjoy!
J.
