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Healthy Chicken Breast Sandwich (No Mayo, No Flour)





Healthy Chicken Breast Sandwich (No Mayo, No Flour)

Nutritious Chicken Breast Sandwich: A Light Meal Without Mayonnaise or Flour

This chicken breast sandwich is packed with nutrients while being light on calories. It’s perfect for those on a diet as it contains no mayonnaise or flour. The combination of fresh ingredients and a tangy dressing creates a harmonious flavor that’s both delicious and healthy. It’s an excellent choice for a quick breakfast or lunch replacement.

Recipe Info

  • Category : Bread
  • Ingredient Category : Chicken
  • Occasion : Snack
  • Cooking : Grilled / Roasted
  • Servings : 2 servings
  • Cooking Time : Within 15 minutes
  • Difficulty : Anyone

Sandwich Base Ingredients
  • 4 slices of whole wheat bread
  • Carrot ‘lape’ (shredded carrots tossed with olive oil, salt, and pepper)
  • 1/2 tomato
  • A handful of fresh arugula
  • A little honey mustard sauce

Chicken Salad Filling Ingredients
  • 100g chicken breast
  • 1 Tbsp olive oil
  • 1/2 Tbsp perilla seed powder
  • 1 Tbsp plum balsamic vinegar
  • 1/2 Tbsp arugula pesto
  • 2 Tbsp plain Greek yogurt (for consistency)
  • 1 Tbsp chopped black olive honey preserve (optional)

Sweet and Tangy Pickled Onion
  • 1/4 onion
  • 3 Tbsp vinegar
  • 2 Tbsp apple juice
  • 1 Tbsp plum extract
  • A pinch of salt

Cooking Instructions

Step 1

First, prepare the ingredients for the chicken salad. Finely chop or mash the chicken breast with a fork. If it seems too dry, you can lightly boil or steam it beforehand.

Step 2

Make the dressing base. In a small bowl, combine 1 Tbsp olive oil, 1/2 Tbsp arugula pesto, 1/2 Tbsp perilla seed powder, and 1 Tbsp plum balsamic vinegar. Mix well.

Step 3

Add the prepared chicken breast to the dressing and mix thoroughly to coat. If the mixture is too thick, stir in 2 Tbsp of plain Greek yogurt until smooth. For an optional flavor boost, you can add the chopped black olive honey preserve. This creates a delicious chicken salad filling.

Step 4

Wash the tomato and slice it thinly, about 0.5cm thick.

Step 5

For the pickled onions, combine the vinegar, apple juice, plum extract, and salt in a small bowl. Soak the thinly sliced onion in this mixture for about 10 minutes. Before using, make sure to drain the excess liquid thoroughly. (Tip: To make the onions even more crisp and mild, you can blanch them in hot water or rinse them under cold water before soaking them in the vinegar mixture.)

Step 6

Lightly toast the 4 slices of whole wheat bread in a dry pan or a toaster until golden brown. Spread a generous amount of the chicken salad filling onto one side of each toasted bread slice.

Step 7

Arrange the thinly sliced tomatoes and the crisp carrot ‘lape’ nicely over the chicken salad.

Step 8

Add the drained pickled onions and a generous portion of fresh arugula on top. On the other slice of bread, spread a thin layer of honey mustard sauce.

Step 9

Place the bread slice with the honey mustard sauce on top of the assembled ingredients to complete the sandwich. You can eat it immediately, or wrap it tightly in plastic wrap and then cut it into desired portions for a neater presentation.



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