Based on combining details of Josh Wiesman's "Breakfast Sando" with a deli breakfast sandwich.
Quantities were adjusted both for nutrition, and also to match standard package sizes to reduce wastes and costs.
In a large mixing bowl, combine and mix well:
1 lb ground turkey
1/4 tsp onion powder
1 tsp garlic powder
1/4 tsp cayenne pepper
1/4 tsp fresh cracked pepper
1/2 tsp lite salt.
Divide into 6 even patties, and using a ceramic non stick service lubed with non stick spray, fry under a weight to make "smash patties."
Fry a half dozen eggs, idealy in a ring mold, either over medium, hard, or beaten as an egg patty.
In another bowl combine
1/4 of a block (2oz) of Neufatchel cheese (its like cream cheese, but tangier and non fat)
1 tbs sriracha sauce
2 tsp old pressed flax seed oil
Toast 6 bagels.
Wash baby spinach, spin dry in a salad spinner, pat dry with a paper towel. Remove all large or hard stems.
Peel the carrot, then break down into shavings using a peeler.
Evenly spread the cheese mixture, meat patties, eggs, baby spinach, and carrot shavings into the 6 split bagels. Wrap or box up the sandwiches in air resistant or tight containers and refrigerate.
Evenly divide one bag each of frozen raspberries (12oz) and blackberries (16oz) into containers and return to the freezer.
Evenly divide the yogurt and the small amount of sunflower seeds into 6 air tight containers.
Since the frozen berries will weep and drain a lot of liquid if allowed to sit while thawed, only start thawing them in the fridge starting on the morning of the previous breakfast.
Mix the berries with he yogurt and sunflower seeds as a probiotic sweet end to the breakfast.
The sandwich can be heated up or eaten cold. If they're to be heated, store the spinach and carrot, portioned out, separately and add it to the sandwich after it's heated.
This breakfast, as is, is low in Vitamins C, D, E, and K. The sugar is also higher then wanted, by about 40%.
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
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Breakfast Sandwhich with Yogurt recipe nutrition value and analysis.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.
Please consult with your doctor before making any changes to your diet.
Nutrition labels presented on this site is for illustration purposes only.
Food images may show a similar or a related product and are not meant to be used for food identification.
Nutritional value of a cooked product is provided for the given weight of cooked food.
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Data from USDA National Nutrient Database.
