GRILLED CHICKEN SANDWICH

 

Cajun Chicken Sandwiches Choose low-fat condiments and low-fat cheese to skinny the fat in your grilled chicken choice.

4 boneless medium chicken breast halves without skin (about 12 oz. total)

Olive oil or cooking oil 1/2 to 1 tsp. seasoning

4 oz. cheese

2 to 4 Tbsp. spread

Lettuce leaves

Desired topper

4 kaiser type or whole wheat buns, split and toasted

Rinse chicken; pat dry. Place each breast half, boned side up, between 2 pieces of clear plastic wrapping. 

Work it from center to edges, pound lightly with the flat side till meat is just less than 1/2 inch thick. Brush with oil; sprinkle with seasoning. Grill or broil as directed.

To grill: Arrange chicken on a grill rack. Grill, uncovered, directly over medium-hot coals for 12 to 18 minutes or till no pink remains, turning once. Add cheese for the last 5 minutes.

To broil: Align the chicken on a nonheated roaster pan. Sear 4 to 5 inches from heat for 8 to 10 minutes or till no pink remains, turning once. Add cheese at the last minute.

Spoon desired spread onto bottom bun; top with lettuce, chicken, topper, and bun tops. Makes 4 servings.

Cajun Chicken Sandwiches

Season chicken with Cajun seasoning. Top cooked chicken with sliced Monterey Jack cheese with peppers. Disperse buns with Thousand Island salad dressing combined with a few drops of bottled hot pepper gravy. Finish with roasted or fresh red sweet pepper strips on top.

Nutrition facts per serving: 421 cal., 18 g total fat (7 g sat. fat), 72 mg chol., 582 mg sodium, 33 g carbo., 1 g fiber, and 29 g pro. Daily Value: 20% vit. A, 86% vit: C, and 23% calcium, and 20% iron.

Barbecue Chicken Sandwiches

Season chicken with chili powder. Top cooked chicken with cheddar cheese. Place in a bun. Spoon barbecue sauce atop. Top with half-slices of cooked bacon and fresh onion rings.

Nutrition facts per serving: 427 cal., 18 g total fat (8 g sat. fat), 77 mg chol., 646 mg sodium, 34 g carbo., 1 g fiber, 31 g pro. Daily Value: 11% vit. A, 23% calcium, 19% iron.

California Chicken Sandwiches

Season chicken with lemon-pepper seasoning. Top cooked chicken with shredded smoked cheddar or Gouda cheese. Spread buns with guacamole. Top with tomato slices.

Nutrition facts per serving: 414 cal., 18 g total fat (7 g sat. fat), 75 mg chol., 720 mg sodium, 33 g carbo., 1 g fiber, 30 g pro. Daily Value: 15% vit. A, 11% vit. C, 22% calcium, 19% iron.

Bistro Chicken Sandwiches

Cook 5 cups sliced fresh mushrooms in 1 tablespoon margarine or butter. Season chicken with fines herbes and a dash of salt and pepper. Top cooked chicken with Swiss cheese. Spread buns with creamy Dijon-style mustard blend. Top with mushroom mixture.

Nutrition facts per serving: 432 cal., 18 g total fat (7 g sat. fat), 71 mg chol., 683 mg sodium, 34 g carbo., 1 g fiber, and 31 g pro. Daily Value: 11% vit. A, 3% vit. C, 28% calcium, and 21% iron.

Marinara Chicken Sandwiches

Season chicken with crushed, dried Italian seasoning. Top cooked chicken with mozzarella cheese. Place in a bun. Spoon some pizza sauce atop cheese. Top with thinly sliced zucchini.

Nutrition facts per serving: 360 cal., 15 g total fat (4 g sat. fat), 61 mg chol., 526 mg sodium, 33 g carbo., 0 g fiber, 29 g pro. Daily Value: 8% vit. A, 21% calcium, and 18% iron.

If You want to try also something else, why not

CHICKEN KEBABS

You will need kebab sticks for this dish. Soak the kebab sticks in water for an hour. This will prevent them from burning.

Serves 4
500 g chicken breast, cut into cubes
One red onion, roughly chopped
One yellow pepper, deseeded and roughly chopped
One green pepper, deseeded and roughly chopped
150 g mushrooms, halved
250 g couscous
400 ml reduced-sodium chicken stock, cold
60 g raisins
Two carrots, grated

Calories: 472

Slide the chicken and vegetables onto the kebab sticks and grill until done on all sides. Meanwhile, put the couscous in a pot with the chicken stock.

Bring to the boil, then turn down the heat and simmer for 20 minutes or until light and fluffy.

Add the raisins and grated carrots to the cooked couscous. Serve the kebabs on the couscous mix.

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