Grilled chicken sandwich with lettuce and tomato

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Dinner tonight, May 6, 2013
4 Servings

  • 450 g Chicken Breast Sliced Into ½ Inch Strips
  • 3 tablespoons Ketchup
  • 60 ml Cider Vinegar (57 G) (¼Cup)
  • 3 tablespoons Water
  • 1 tablespoon Chili Powder
  • 1 tablespoon Minced Onion
  • 1 tablespoon Molasses (Mørk Sirup)
  • Black Pepper To Taste
  • 8 slices Very Thin Whole Wheat Bread (About 40 Calories, 7 carbohydrates per slice)
  • 2 tablespoons Hellmann’s Canola Cholesterol Free Mayonnaise
  • 4 leaves Romaine
  • 4 Thick Slices Tomato
  • 4 Thick Slices Onion

1) Place heavy bottom skillet over medium heat.

2) Mix ketchup, water, vinegar, chili powder, onion, garlic, molasses and pepper.

3) Marinate chicken in tomato mixture for at least 10 minutes and up to overnight (if over 20 minutes put in refrigerator).

4) Spray skillet with vegetable oil spray and cook chicken in a single layer until browned and then flip to other side till browned (about 3 minutes on each side). You may need to do this in a couple of batches depending on the size of your pan.

5) Toast bread, spread with mayonnaise and assemble sandwiches by layering chicken, lettuce and tomato.

Nutritional notes:
1 Serving
Calories: 270
Protein: 29g
Carbohydrate: 24g
Dietary Fiber: 4g
Fat: 5g
Saturated Fat: 0.8g
Cholesterol: 67mg
Calcium: 83mg
Sodium: 388mg
Sugar: 7g

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