Grilled Chicken Sandwiches W Red Pepper Relish & Basil - 45g Carbs,
5g
Fiber
From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
For the chicken:
1 cup low-fat or non-fat plain yogurt
Juice and zest of 1 lemon
1 clove garlic, minced
10 basil leaves, chopped
4 boneless, skinless chicken breasts
For the relish:
1 Tbsp olive oil
1/2 cup finely chopped yellow onion
1 clove garlic, minced
Salt to taste
Freshly ground black pepper
1 cup roasted red peppers, chopped
1 Tbsp balsamic vinegar
10 basil leaves, chopped
For the sandwiches:
1 cup arugula leaves
4 small loaves focaccia bread, sliced in half
For the chicken:
1. Mix the yogurt, lemon juice and zest, garlic and basil together
in a large mixing bowl. Add the chicken and coat it evenly with the
yogurt mixture. Cover and refrigerate for at least 1 hour or overnight.
For the relish:
1. Meanwhile, prepare the red pepper relish. Heat the olive oil in
a small skillet over medium heat. Add the raw red pepper, onion and
garlic and season with salt and pepper. Cook until the vegetables
soften, about 5 minutes. Add the roasted red peppers and balsamic
vinegar and cook for 5 more minutes. Remove from heat, cool and
stir in the basil. (This can be stored in the refrigerator for up
to 1 week.)
For the chicken:
1. Preheat the grill to high heat.
2. Remove the chicken from the marinade and discard the marinade.
(This protects against cross-contamination.) Season the chicken with
salt and pepper.
3. Grill the chicken on both sides until it is cooked through, about
6 to 8 minutes per side. Let the chicken cool slightly and slice it
on the bias.
For the sandwiches:
1. Spread 4 halves of the focaccia with some of the red pepper relish,
then top with sliced chicken and arugula. Finish the sandwiches with
a dollop of relish and the other half of the focaccia.
Serving Size: 1 sandwich
Nutrition Facts:
408 Calories, 11g Total Fat, 2g Saturated Fat, 35g Protein,
45g Total Carbs, 5g Dietary Fiber, 693mg Sodium,
23% Calories from Fat, 34% Calories from Protein,
43% Calories from Carbs