Grilled Chicken Sandwich with Sun-Dried Tomatoes

Grilled Chicken Sandwich with Sun-Dried Tomatoes
Grilled Chicken Sandwich with Sun-Dried Tomatoes

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Category: Chicken

Cuisine: American

Grilled Chicken Sandwich with Sun-Dried Tomatoes

Grilled Chicken Sandwich with Sun-Dried Tomatoes – Per serving: 362 calories (15% calories from fat), 41 g protein, 7 g total fat (0.9 g saturated fat). 42 g carbohydrates, 7 g dietary fiber, 82 mg cholesterol, 374 mg sodium

Ingredients

  • 4 5-ounce (150 g) boneless skinless chicken breasts, all fat removed
  • 1 tablespoon (15 ml) balsamic vinegar
  • 1 teaspoon (5 ml) olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons (10 ml) minced fresh thyme
  • freshly ground pepper
  • butter-flavored cooking spray
  • 1 1/2 pound (720 g) red onion, sliced thin
  • 1 1/2 ounces (42.5 g) sun-dried tomatoes
  • 1/8 teaspoon (0.6 ml) Worcestershire sauce
  • 1/8 teaspoon (0.6 ml) kosher salt (optional)
  • 1 teaspoon (5 ml) olive oil
  • freshly ground pepper
  • 4 French style rolls, whole wheat if possible
  • 4 lettuce leaves

Instructions

  1. Place the chicken breasts in a shallow dish. Combine the vinegar, oil,1 clove minced garlic, thyme, and pepper and drizzle over the chicken. Cover and refrigerate overnight to marinate.
  2. Coat a non-stick covered skillet with cooking spray. Add the onion and remaining garlic with 2 tablespoons (30 ml) water. Cover and cook for 5 minutes until onion is wilted. Uncover and cook and stir until the onion begins to brown.
  3. Reconstitute the sun-dried tomatoes in hot water as per package directions. Drain and chop fine. Place in a bowl and add the Worcestershire sauce, salt (if using), oil, and pepper, to taste.
  4. Grill the chicken until done, about 5 to 6 minutes per side, turning once. Slice the rolls and as the chicken is turned, coat the rolls with cooking spray and toast over the coals.
  5. Place the bottom half of each roll on a plate. Top each roll with lettuce leaf. Top with chicken, and 1/4 of the onion and tomato mixture. Cover with roll tops. Serve immediately.

Notes

Diabetic exchanges:     4 very lean protein, 3 carbohydrate (1 1/2 bread/starch), 4 vegetable)

Nutrition Facts

Grilled Chicken Sandwich with Sun-Dried Tomatoes

Serves 4

Amount Per Serving
Calories 362
% Daily Value*
Total Fat 7 10.8%
Saturated Fat 0.9 4.5%
Trans Fat
Cholesterol 82 27.3%
Sodium 374 15.6%
Total Carbohydrate 42 14%
Dietary Fiber 7 28%
Sugars
Protein 41
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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