Super Chicken Sandwiches With Skinny Fries
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Main dish, Sandwich | 4 | Servings | |
INGREDIENTS
| 1 1/3 | lb | 4 medium potatoes |
| cut into 1/2-inch wedges | ||
| Garlic salt, to taste | ||
| OR- seasoned salt to | ||
| taste | ||
| 4 | Chicken breast halves | |
| boneless and skinless | ||
| 4 ounces each | ||
| 3/4 | c | Ketchup |
| 1/4 | c | Prepared yellow mustard |
| 8 | Whole wheat bread, toasted | |
| 4 | Lettuce leaves | |
| 2 | Tomatoes | |
| sliced into 4 slices each |
INSTRUCTIONS
Heat oven to 475 degrees. 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. Menu: Carrot Sticks, Grapes Nutritional Information Per Serving: 420 calories; 5 g fat; 45 mg cholesterol; 1210 mg sodium; 68 g carbohydrate; 11 g fiber; 27 g protein. Source: The Potato Board <recipes@potatoes.com> File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmpotato.zip File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmpotato.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 324
Calories From Fat: 36
Total Fat: 4.1g
Cholesterol: 73.1mg
Sodium: 904.1mg
Potassium: 1173.8mg
Carbohydrates: 41.2g
Fiber: 4.7g
Sugar: 13.2g
Protein: 31.8g