Proteins

Incredible Chicken Sandwich

 
This sandwich is amazing for lunch or for dinner. It takes a little bit of preparation but it is SOOOO worth it!
Serves: 4
Ingredients
  • 1 lb. boneless, skinless chicken breasts
  • 2 tsp. extra virgin olive oil, divided
  • 1½ tsp. dried oregano
  • Sea salt and freshly ground pepper
  • ½ cup egg whites
  • 2 Tbsp. skim milk
  • Cayenne pepper
  • 3 Tbsp. Dijon mustard
  • 8 slices whole grain bread
  • 1 cup spinach leaves
  • 1 pear, thinly sliced
  • 4 (1 oz.) slices low fat Swiss cheese
Instructions
  1. Season chicken with 1 tsp. oil, oregano, salt and black pepper.
  2. Heat a nonstick saute pan over medium high heat. Add chicken and saute until light golden and thoroughly cooked, about 2 - 3 minutes per side. Remove from heat and set aside.
  3. In a shallow dish, whisk together egg whites and milk. Season with salt, black pepper, and cayenne. Set aside.
  4. Spread about 1 tsp. Dijon mustard on one side of each bread slice and place, mustard side up, on a work surface. Layer spinach, pear, and chicken onto 4 slices of bread. Top each with one slice of cheese and another slice of bread, mustard side down, pressing gently.
  5. In a medium nonstick saute pan heat remaining 1 tsp. oil over medium heat. Carefully dip one side of a sandwich into egg mixture until egg mixture is halfway up the bread. Carefully flip to immerse the other side in egg, then transfer to hot pan.
  6. Saute sandwich, turning once, until golden brown and crisp, about 5 minutes total. Remove from pan.
  7. Repeat with remaining sandwiches.
  8. Cut sandwiches in half and serve immediately.
Nutrition Information
Serving size: 1 sandwich Calories: 420 Fat: 7 g Carbohydrates: 34 g Protein: 53 g

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