Title: Super Chicken Sandwiches With Skinny Fries
Categories: Main dish, Sandwich
Yield: 4 servings
1 1/3 lb Potatoes (4 md); cut into
- 1/2" wedges
Garlic salt; to taste -OR-
Seasoned salt; to taste
4 Chicken breast halves,
- boneless and skinless
- (4 oz ea)
3/4 c Ketchup
1/4 c Prepared yellow mustard
8 sl Whole wheat bread; toasted
4 Lettuce leaves
2 md Tomatoes; sliced into 4
- slices ea
Heat oven to 475 degrees F. Coat rimmed baking sheet with vegetable
cooking spray. Place potato wedges on pan cut sides down and coat
with additional cooking spray. Sprinkle lightly with garlic salt.
Bake 18 minutes. Turn potatoes; coat with more cooking spray and
sprinkle with additional garlic salt. Bake 12 more minutes until
potatoes are crisp and golden brown. Meanwhile, coat 12-inch
nonstick skillet with cooking spray. Heat skillet over medium heat;
add chicken and cook about 7 minutes on each side until juices run
clear when chicken is pierced. To make sauce: In bowl mix ketchup
and mustard; set aside. Remove chicken from skillet; cut each breast
into 1/2-inch slices. For each sandwich, spread 2 toast slices on
one side with 1 tablespoon sauce each. Sandwich 1 lettuce leaf, 2
tomato slices and 1 sliced chicken breast between toast slices.
Serve with potatoes and remaining sauce for dipping.
Per Serving: 420 cal; 5 g fat; 45 mg cholesterol; 1210 mg sodium;
68 g carbs; 11 g fiber; 27 g protein.
