Contributed By: bluther
ediets.com - Hilary Wasson
A delicious sandwich great for lunch or dinner.
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Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 6
Origin: Italian
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Lunch
Ingredients
4 1/2 tbsp Flour
3/4 tsp Ground black pepper
6 Boneless, skinless chicken breasts (if the breasts are too big, cut one in half)
Cooking spray
9 tbsp Lemon juice
6 cloves Garlic, minced
6 tsp Worcestershire sauce
Dash of Tabasco sauce
3 tbsp Walnuts, toasted and chopped (optional)
6 tsp Grated Parmesan cheese
6 Whole wheat sandwich rolls, sliced lengthwise
6 Romaine lettuce leaves
Preparation
Combine flour and pepper. Coat chicken with flour mixture (shake off excess.) Spray a 10 inch skillet with cooking spray for 2 seconds; over medium heat, lightly brown chicken on both sides. Combine lemon juice, garlic, Worcestershire and hot pepper sauce; pour over chicken. Cover; simmer for 15 minutes or until chicken is done. Sprinkle walnuts and cheese over chicken. Arrange lettuce on sandwich rolls; top with chicken. Serve immediately.
Cook's Notes
Nutrition Information
Calories: 393
;
Total Fat: 9 g
;
Saturated Fat: 2 g
;
Polyunsaturated Fat: 3 g
;
Carbohydrates: 41 g
;
Protein: 39 g
;
Vitamin A: 1522 IU
;
Vitamin C: 29 mg
;
Calcium: 193 mg
;
Sodium: 498 mg
;
Iron: 5 mg
;
Fiber: 10 g