Powerful Breakfast Sandwich
secure_fitpal
Posts: 14 Member
Tools used:
To make egg white "pucks"
https://www.houzz.com/photos/4582572/Kaiser-Patisserie-Mini-Baking-Pans-Set-Of-6-traditional-pie-and-tart-pans
and
Toaster Oven
Steak:
Cast Iron Pan (Stove Top and Oven)
The following recipe is for people who meal prep.
Ingredients:
1 New York Strip Steak (1-2" thick)
1 Tbspn Grapeseed Oil (higher smoke point)
1/2 Tbspn Kosher Salt
12 Tbspn (92g per puck is how I do it)
3 cheese blend shredded cheese (110 cal per serving variety)
Bread sliced in half (@110 cal)
Instructions:
Set oven to 450 degrees F (if you do not have a toaster oven you may want to do your egg whites in the oven at 350 degrees F and then do your steak)
Set Toaster Oven to 350 deg F
Coat the inside of the eggwhite pans with a non stick 0 cal olive oil flavor spray.
Pour 96g (I weigh everything) into each pan
It will take 20-30 min to cook the egg whites (cook till you don't see any puddle of fluid on top)
Prep your steaks while cooking the eggwhites.
Place your stove top at medium-medium high with a cast iron pan (careful for those who have not used cast iron (it is hot to touch-use an oven mitten)
Coat your steak with grapeseed oil and kosher salt.
Cook 1-2 minutes on the first side. (cook till there is a light crusty brown -DO NOT CHAR)
Flip it and cook another 1-2 minutes and then place it into an oven that is 450 deg.
I like cooking to a medium rare (like roast beef from the Deli) - You will be cooking this again later.
Now you will have steak and eggs coked YUM.
I slice my steak thin with a filet knife (1/8" thick)
I then put everything in air tight bins.
Making the sandwich
Egg Puck in the Microwave for 1 min at 50% power.
Bread, Cheese and Steak in the toaster oven (on toast)
Toast till cheese just melts and steak cooks
add egg puck and enjoy!
308 Calories
I like to add a half serving of watermelon with this.
To make egg white "pucks"
https://www.houzz.com/photos/4582572/Kaiser-Patisserie-Mini-Baking-Pans-Set-Of-6-traditional-pie-and-tart-pans
and
Toaster Oven
Steak:
Cast Iron Pan (Stove Top and Oven)
The following recipe is for people who meal prep.
Ingredients:
1 New York Strip Steak (1-2" thick)
1 Tbspn Grapeseed Oil (higher smoke point)
1/2 Tbspn Kosher Salt
12 Tbspn (92g per puck is how I do it)
3 cheese blend shredded cheese (110 cal per serving variety)
Bread sliced in half (@110 cal)
Instructions:
Set oven to 450 degrees F (if you do not have a toaster oven you may want to do your egg whites in the oven at 350 degrees F and then do your steak)
Set Toaster Oven to 350 deg F
Coat the inside of the eggwhite pans with a non stick 0 cal olive oil flavor spray.
Pour 96g (I weigh everything) into each pan
It will take 20-30 min to cook the egg whites (cook till you don't see any puddle of fluid on top)
Prep your steaks while cooking the eggwhites.
Place your stove top at medium-medium high with a cast iron pan (careful for those who have not used cast iron (it is hot to touch-use an oven mitten)
Coat your steak with grapeseed oil and kosher salt.
Cook 1-2 minutes on the first side. (cook till there is a light crusty brown -DO NOT CHAR)
Flip it and cook another 1-2 minutes and then place it into an oven that is 450 deg.
I like cooking to a medium rare (like roast beef from the Deli) - You will be cooking this again later.
Now you will have steak and eggs coked YUM.
I slice my steak thin with a filet knife (1/8" thick)
I then put everything in air tight bins.
Making the sandwich
Egg Puck in the Microwave for 1 min at 50% power.
Bread, Cheese and Steak in the toaster oven (on toast)
Toast till cheese just melts and steak cooks
add egg puck and enjoy!
308 Calories
I like to add a half serving of watermelon with this.
1
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