Monday, November 9, 2009

Grilled Chicken Breast and Peperonata Sandwiches

Adapted from a lowfat sandwich book Adam found somewhere

1 t olive oil
1 medium red bell pepper, sliced into strips
1 medium green bell pepper, sliced into strips
3/4 C onion slices (about 1 medium onion)
2 cloves garlic, minced (1 heaping tsp chopped garlic from a jar)
1/4 t salt
1/4 t black pepper
4 boneless, skinless chicken breast halves (about 1 lb total)
4 small French rolls, split and toasted, or 8 thinly sliced new potatoes

1. Heat oil in large nonstick skillet over medium heat. Add bell peppers, onions, and garlic; cook and stir 5 minutes. Reduce heat to low; cook and stir about 10 more minutes until vegetables are somewhat soft. Sprinkle with salt and pepper, and remove from skillet.
2. If making sandwiches, grill the chicken 10 minutes on each side until chicken is no longer pink in the center. Then place chicken in rolls and spoon pepper mixture evenly into each sandwich.
3. If serving with potatoes (not as sandwiches), place potatoes in skillet and cook about 15-20 minutes, stirring frequently, until potatoes are cooked. (Note: you may need to spray the skillet with nonstick spray or use a little more oil.) Remove from skillet and place in same bowl as pepper-onion mixture. Then slice chicken into strips and sauté in skillet until done. If skillet is large enough, transfer potatoes-onion-pepper mixture to skillet to sauté with chicken for 5 minutes. Add extra seasoning to taste—salt, pepper, chili powder, fajita seasoning, onion powder, garlic powder, or other seasonings.

Makes four servings of about 300 calories each; about 8g fat (= 22% of calories).

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