Pulled Chicken Sandwich
Ingredients for 4 sandwiches:
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4 small (bake-off) rolls (whole grain or brown)
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4 servings of low-fat margarine
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1 chicken breast (150 grams)
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Paprika powder to taste
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Cayenne pepper to taste
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Fresh garlic to taste
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1 tbsp tomato paste
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4 leaves of iceberg lettuce
Preparation:
Bring a pot of water to a boil and place the whole chicken breast in the water. Let it cook for 15 to 20 minutes until done.
Remove the chicken and let it drain. Use two forks or a hand mixer to shred the chicken into strips. Season with the spices, garlic, and tomato paste.
Bake the rolls according to the instructions on the packaging. Spread the margarine on the buns and top with lettuce and a portion of pulled chicken.
Nutritional value per sandwich:
187 kcal, 13 g protein, 25 g carbohydrates, 3.5 g fat
Vegetarian? Replace the chicken with a meat substitute like “plant-based chicken pieces” made from wheat, pea, or soy protein. This product does not need to be boiled, but should be heated before use.
Nutritional value (vegetarian version):
204 kcal, 13 g protein, 26 g carbohydrates, 5 g fat
Cloud Buns
Ingredients (for approx. 10 pieces):
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3 eggs
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75 g cottage cheese
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¼ tsp baking powder
Preparation:
Preheat the oven to 150°C and line a baking tray with parchment paper.
Separate the eggs and beat the egg whites with the baking powder until stiff in a clean bowl (with a mixer or whisk). In another bowl, mix the cottage cheese with the egg yolks.
Gently fold the cottage cheese mixture into the beaten egg whites. Using two spoons, scoop 10 mounds onto the baking tray. Bake the buns for 15 to 20 minutes until golden brown.
Delicious with both sweet and savory toppings, such as a slice of smoked salmon or a spoonful of fruit spread.
Nutritional value per bun (without topping):
36 kcal, 3.4 g protein, 0.17 g carbohydrates, 2.2 g fat