Breakfast sandwiches won’t make you fat! Nutritionist: Avoid these three traps

Are you a breakfast sandwich or toast person? Be careful not to step on calorie mines by eating the wrong foods! Finger-licking karaoke chicken, sweet Japanese teriyaki sauce, rich and smooth mayonnaise...these are all important ingredients in breakfast sandwiches and toast. However, these irresistible ingredients contain hidden calorie mines. Especially when you add a 500cc cup of sugary drink, the calorie count will definitely exceed 800 calories.

Three hidden calorie traps in sandwiches and toast

Nutritionist Su Yanchen said that everyone loves to eat sandwiches or toast with fillings, but the three most worrying calorie traps include: fried foods coated with breadcrumbs, such as karaage chicken, deep-fried pork chops, and deep-fried chicken chops; there are also sauces used to increase the flavor, such as teriyaki sauce and kabayaki sauce; and mayonnaise, which seems to be an inconspicuous supporting role but often has a high calorie count when applied casually.

Breaded fried chicken fillet has 275 calories

How high are the calories in the above three ingredients? Taking the breadcrumbs used for frying as an example, the calories are similar to those of ordinary starch. If you want to wrap a piece of chicken, the amount of breadcrumbs used is about 40 grams, which has a calorie equivalent to 150 calories. If you add the calories of a serving of chicken, which is about 75 calories, and 5 grams of salad oil used for frying chicken, which has a calorie equivalent of about 45 calories, the total calories of a serving of fried chicken is as high as 275 calories.

A smear of soy sauce has 100 calories

The calories in sandwiches are probably hidden in the barbecue sauce, because the main ingredients contain sugar and fat. Similar to when grilling meat, applying barbecue sauce on the toast of a sandwich once will add up to 100 calories, and applying it twice will add up to about 200 calories, which is really amazing.

Sandwich with mayonnaise has less than 100 calories

In addition, sandwiches and toast play the key role, and the calories in mayonnaise, which has a rich taste, should not be underestimated. Mayonnaise is made from egg yolks and salad oil as the main ingredients. Every 5 grams of mayonnaise contains about 45 calories. A typical sandwich contains at least 10 grams of mayonnaise, which is close to 100 calories.

As for the calories in sandwiches or toasts themselves, they are also considerable. The toast used in general breakfast shops has about 80 calories. If it is a thick slice of toast or sandwich, the calories in one slice will be twice as high, which is about 150 calories.

Knowing the above calorie traps, you can calculate the calories of eating a fried chicken steak with teriyaki sauce and mayonnaise sandwich for breakfast, which is at least over 600 calories. If you have a 500cc cup of sugary drink such as milk tea or black tea, the drink will add another 200 calories, and it is easy for a breakfast to exceed 800 calories. It is recommended that the calorie intake for breakfast for adults should be controlled within 500 calories.

Love sandwiches or toast and avoid high-calorie traps

How can people who like to eat sandwiches or toast resist high calories? Nutritionist Su Yanchen recommends that you should never touch fried foods and sugar. Instead, you can use low-calorie and nutritious tuna as the filling, and put eggs and vegetables in it. As for various sauces and salad dressings, try to reduce their usage. In addition, it is best to choose sugar-free drinks for breakfast, such as oatmeal, sugar-free soy milk, etc., which can immediately reduce the calorie intake of drinks by half compared to sugary drinks.

The following is a recipe for a "tuna and vegetable sandwich" recommended in the new book "100 Popular Brunch Sandwiches". It is delicious, nutritious, healthy and has no burden. You may wish to learn it:

【Tuna and vegetable sandwich】(1 serving)

Ingredients: 2 slices of toast, half a spoon of mustard butter, 100 grams of canned tuna, some chopped onion, some chopped pickles, 1 teaspoon of mayonnaise, a little pepper, 20 grams of mizuna.

practice:

1. Tuna salad: Wrap the chopped onion with gauze, put it into water and rub it, then squeeze out the water. Pour the tuna into a mixing bowl and mix it. Add the chopped onion and mix with other ingredients.

2. Cut mizuna into 3cm lengths.

3. Put two slices of toast in a group and spread yellow mustard butter on one side. Take one piece and put it in order, then cover it with another piece of toast, press it lightly with your hands to shape it and then cut it.