One of my favourite things to get when we are eating out is a Chicken Sandwich or Burger. Yes, I know . . . we eat chicken all the time at home, and dollars to donuts I eat it again when we are out and about. I am just a boring person I guess! Chicken Sandwiches or Burgers can often be very high in fat and calories however and so today I created one which is delicious and a little bit healthier than normal, well certainly healthier than those breaded deep fried ones you get in the restaurants . . . and not only that, but it is pretty economical as well.
It uses only one chicken breast for two sandwiches. You cut it in half across the middle and then bash out each half to make a larger piece. I seasoned them with some salt, pepper, garlic powder and paprika for a bit of a snap and then grilled each piece in my grill pan. No fat needed.
A mix of sliced onion and shallot is cooked in a small amount of olive oil until they are golden brown and nicely caramelized . . . this provides a tasty topping.
I choose whole wheat buns for these because we are trying to get more fibre into our diets and whole wheat is the way to go. You can spread them with a bit of garlic butter before toasting, but it's not really necessary. It depends on how indulgent you want to be.
I created a tasty Parmesan and garlic mayo to dress the sandwich, using a small amount of low fat mayo along with a tiny bit of grated Parmesan. Parmesan has such strong flavours that a little bit goes a very long way. Other than that I added some fresh spinach leaves for added colour, fibre and iron. Oh and a slice of emmethaler (swiss) cheese is melted over the chicken pieces, making for one very delicious sandwich indeed.
Altogether this was really nice and I felt good about feeding us something which was a much healthier option than take out. Enjoy!
*French Onion Chicken Sandwiches*Serves 2
2 slices emmentaler cheese (swiss cheese)2 tsp olive oil
1 medium brown onion, peeled and sliced
1 banana shallot, peeled and sliced
1/2 tsp sugar
2 TBS low fat mayonnaise
1 TBS finely grated Parmesan cheese
pinch garlic powder
1 cup of baby spinach leaves
2 whole wheat sandwich buns
garlic butter spread to taste (optional)
Heat the olive oil in a skillet. Add the onions and shallots, along with the brown sugar and a bit of seasoning. Cook, stirring frequently, until they are lightly caramelized. Set aside and keep warm.
Whisk together the mayonnaise, Parmesan cheese and a pinch of garlic powder. Set aside.
Cut the chicken breast in half crosswise. Pound each half until it is about 1/2 inch thick. Season all over with some salt, garlic powder, pepper and paprika.
Lightly spray a grill pan with non stick low fat cooking spray. Heat the pan and then grill the chicken breast pieces until they are cooked through, 4 to 5 minutes per side. Top each with a slice of cheese and allow it to melt.
While the chicken is cooking, split your buns and lightly butter them with garlic spread (if using). Toast them until golden brown under a grill/broiler.Top the bottom half of each bun with half of the parmesan mayo, then half of the spinach leaves. Lay a cheese covered chicken breast piece on each and top with half of the caramelized onions and the top halve of the buns. Serve hot.
I like lots of black pepper on mine, coz that's how I roll. I am a black pepper lover!