Grilled Chicken Sandwich with Sun Dried Tomatoes
(makes 4 servings)
| 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 | teaspoons (10 ml) minced fresh thyme |
| 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 |
| 4 | French style rolls, whole wheat if possible |
- 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 (30 ml) 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.
| 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 |
| Diabetic exchanges: | 4 very lean protein, 3 carbohydrate (1 1/2 bread/starch), 4 vegetable) |
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