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Ингредиенты
- 4 x boned skinned chicken breasts - (5 ounce ea) all fat removed
- 1 Tbsp. balsamic vinegar
- 1 tsp extra virgin olive oil
- 2 x garlic cloves chopped
- 2 tsp chopped fresh thyme Freshly-grnd black pepper to taste Butter-flavored cooking spray
- 1 1/2 lb red onion sliced thin
- 1 1/2 ounce sun-dry tomatoes
- 1/8 tsp Worcestershire sauce
- 1/8 tsp kosher salt (optional)
- 1 tsp extra virgin olive oil
- 4 x French style rolls (whole-wheat if possible)
- 4 x lettuce leaves
Инструкции
- Place the chicken breasts in a shallow dish. Combine the vinegar, oil, 1 clove chopped garlic, thyme, and pepper and drizzle over the chicken. Cover and chill overnight to marinate.
- Coat a non-stick covered skillet with cooking spray. Add in the onion and remaining garlic with 2 Tbsp. water. Cover and cook for 5 min till onion is wilted. Uncover and cook and stir till the onion begins to brown.
- Reconstitute the sun-dry tomatoes in warm water as per package directions. Drain and chop fine. Place in a bowl and add in the Worcestershire sauce, salt (if using), oil, and pepper, to taste.
- Grill the chicken till done, about 5 to 6 min per side, turning once. Slice the rolls and as the chicken is turned, coat the rolls with cooking spray and toast over the coals.
- Place the bottom half of each roll on a plate. Top each roll with lettuce leaf. Top with chicken, and 1/4 of the onion and tomato mix. Cover with roll tops. Serve immediately.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 311g | |
| Recipe makes 4 servings | |
| Calories 264 | |
| Calories from Fat 41 | 16% |
| Total Fat 4.64g | 6% |
| Saturated Fat 0.73g | 3% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 678mg | 28% |
| Potassium 857mg | 24% |
| Total Carbs 38.58g | 10% |
| Dietary Fiber 5.0g | 17% |
| Sugars 12.55g | 8% |
| Protein 18.03g | 29% |
