Grilled Chicken & Egg-White Breakfast Muffins
40 min367 kcal each
Pickle-brined grilled chicken, a baked egg-white square and cheddar on a toasted multigrain English muffin. Fast-food breakfast, rebuilt with 43 g of protein.
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Plan this recipeIngredients
for 4 servings- Chicken breast, boneless and skinless454 g
- White vinegar60 ml
- Water60 ml
- Onion powder2 tsp
- Garlic powder2 tsp
- Lemon juice2 tbsp
- Olive oil1 tsp
- Egg whites360 ml
- English muffins, multigrain4 piece
- Cheddar4 slice
- Salt¼ tsp
Method
Prep 15 min · cook 25 min- Pound the chicken to an even 6 mm, cut into 4 muffin-sized pieces and marinate in the vinegar, water (or 120 ml dill-pickle brine), onion and garlic powder, lemon juice and oil for 2–8 hours in the fridge.
- Heat the oven to 175 °C and oil a 20 cm square dish. Beat the egg whites with the salt, pour into the dish and bake for 20–22 minutes until set; cool 5 minutes and cut into 4.
- Grill the chicken on a hot grill pan for 3–4 minutes a side, until it reaches 74 °C inside.
- Toast the muffins and stack each with egg white, chicken and a slice of cheddar.
- Keeps 4 days in the fridge, components separate. Reheat chicken and egg together for 60–90 seconds, then build on a fresh-toasted muffin.
Nutrition
per servingCal
367
Protein
43g
Carbs
25g
Fat
11g
Of 11g of fat per serving, 4g is saturated.
