Grilled Chicken Sandwich With Sun Dried Tomatoes from Healthy Diabetic Recipes

Grilled Chicken Sandwich With Sun Dried Tomatoes Recipe

Recipe Ingredients:

4 boned skinned chicken breasts - (5 oz ea), all fat removed
1 tbsp balsamic vinegar
1 tsp olive oil
2 garlic cloves, minced
2 tsp minced fresh thyme
Freshly-ground black pepper, to taste
Butter-flavored cooking spray
1 1/2 lb red onion, sliced thin
1 1/2 oz sun-dried tomatoes
1/8 tsp Worcestershire sauce
1/8 tsp kosher salt, (optional)
1 tsp olive oil
4 French style rolls
= (whole-wheat if possible)
4 lettuce leaves

Recipe Instructions:

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.

Coat a non-stick covered skillet with cooking spray. Add the onion and remaining garlic with 2 tablespoons water. Cover and cook for 5 minutes until onion is wilted. Uncover and cook and stir until the onion begins to brown.

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.

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.

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.

This recipe yields 4 servings.

Exchanges Per Serving: 4 Very Lean Protein, 3 Carbohydrate (1 1/2 Bread/Starch), 4 Vegetable).

Nutrition Facts: 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.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-04-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 4

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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