Low-Fat Cajun Chicken Sandwiches on Toasted Whole Grain Bread
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Ingredients:
- 5 chicken breasts, skinless, boneless
- 10 slices wholegrain bread, toasted
- 2 cups lettuce, coarsely shredded
Marinade Ingredients:
- 1/4 cup water
- 1/4 cup Kikkoman teriyaki marinade
- 1/4 cup red wine
- 1 1/2 tsp. dried thyme
- 1 1/4 tsp. cayenne pepper
- 1 1/4 tsp. black pepper
- 1 1/4 tsp. white pepper
- 1 tsp. garlic pepper
Spread Ingredients:
- 1/2 Tbsp. plain nonfat yogurt
- 1/2 Tbsp. light mayonnaise
- 1 Tbsp. prepared horseradish
Directions
- Combine marinade ingredients in a shallow glass casserole. Place chicken filets in marinade, turning once to coat. Cover and refrigerate, two to four hours. Remove chicken from marinade.
- Combine yogurt, mayonnaise and horseradish in a small bowl. Spread one side of each toasted slice with the mayonnaise mixture. Place shredded lettuce on half of the slices.
- Grill marinated filets over medium-hot coals approximately four minutes on each side, or until chicken is done. Add to sandwich and serve.
Yield: 5 sandwiches
Nutrition Analysis (per serving):
Calories: 289
Fat: 5 g (1 g saturated)
Cholesterol: 76 mg
Protein: 35 g
Fiber: 4 g
Sodium: 402 mg
Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services