Club Sandwich
CAL P/SERVE
590
kJ P/SERVE
2470
FAT P/SERVE
17.2g
SODIUM P/SERVE
857g
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.
Ingredients
- 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
Method
- 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.
Nutrition Table
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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