Why in the heck would you make your own grilled chicken sandwich when you can go down to your friendly neighborhood Burger King, McDonalds, [insert 50 other fast food places here]?
Well, as you probably would expect from me by now, I happen to have two pretty compelling reasons:
1. Check the stat line for the McDonalds Premium Crispy Chicken Club Sandwich: 620 calories, 29 grams of fat, 57 g of mostly refined carbs, 1200 mg sodium. Mine has 275 calories, 11 g fat, 19 g carbs, and 40% less sodium.
2. Then take a gander at the ingredients list below for the Tendergrill Chicken sandwich at Burger King … ew. By comparison, mine (high and mighty voice fully intended) has only 7 ingredients. And you can pronounce all of them.
Chicken: Caramel Color and Smoke Flavor Added Chicken Breast with Rib Meat, Water, Seasoning (Maltodextrin, Salt, Sugar, Autolyzed Yeast Extract, Garlic Powder, Spices, Natural Flavors, Onion Powder, Modified Corn Starch, Chicken Fat, Chicken Powder, Chicken Broth, Disodium Guanylate and Disodium Inosinate, Citric Acid, Partially Hydrogenated Soybean Oil, Dehydrated Garlic, and Artificial Flavors.), Modified Corn Starch, Soybean Oil, Salt, Sodium Phosphates. Glazed with: Water, Seasoning [Maltodextrin, Salt, Sugar, Methylcellulose, Autolyzed Yeast Extract, Partially Hydrogenated Sunflower Oil, Modified Potato Starch, Fructose, Partially Hydrogenated Soybean Oil, Garlic Powder, Onion Powder, Dehydrated Garlic, Spices, Modified Corn Starch, Xanthan Gum, Natural Flavors, Disodium Guanylate and Disodium Inosinate, Chicken Fat, Carmel Color, Grill Flavor (from Partially Hydrogenated Soybean and Cottonseed Oil), Chicken Powder, Chicken Broth, Turmeric, Smoke Flavor, Annatto Extract, and Artificial Flavors], Soybean Oil or Partially Hydrogenated Soybean Oil.
Bun: enriched flour (wheat flour, malted barley flour or alpha amylase from aspergillus orizae, niacin, iron, thiamine mononitrate (vitamin b1), riboflavin (vitamin b2), ascorbic acid and folic acid), water, high fructose corn syrup or granulated sucrose or liquid succrose, vegetable oil (canola and/or soy) and/or soybean and/or cottonseed oil, yeast may contain 2% or less of the following: salt, (vital) wheat gluten, sesame seeds, yeast food (may contain one or more of the following: calcium sulfate, ammonium sulfate, moncalcium phosphate, calcium carbonate), dough conditioners (may contain one or more of the following: wheat starch, microcrystalline cellulose, sorbitol, sodium chloride, magnesium stearate, distilled monglycerides, sodium stearoyl lactylate, ascorbic acid, azodicarbonamide, [ethoxylated] mono- and diglycerides, calcium peroxide, calcium stearoyl-2-lactylate, datem, l-cysteine), enzymes, mold inhibitor (calcium propionate and/or sorbic acid), vinegar, soy flour, corn starch.
Here’s the recipe for my Healthy Grilled Chicken Sandwich
|Prep Time||Cook Time||Serves|
- 1 4-oz. boneless, skinless chicken breast
- 1 slice reduced sodium muenster cheese
- 1 whole wheat bun (I used Pepperidge Farm for this one)
- 1 piece of romaine lettuce
- 1/8 tsp. salt
- 1/4 tsp. black pepper
- Pinch of dried or fresh oregano
Season chicken breast pepper. Cook the chicken breast on a non-stick pan or on the grill until done, about 5 minutes/side. Coat chicken with salt and oregano, place cheese on top of it, and let it sit for 5 minutes. Place the chicken on your bun, top with lettuce, and serve.
275 calories, 11 g fat, 19 g carbs (5 g fiber), 32 g protein, 705 mg sodium