Sandwiches are a popular lunchtime staple around the world, and for good reason. In just one easy handful, you’ve combined complex carbohydrates with protein and veggies, with room for spreads and additional flavors that make your meal a joy to eat. And these days, sandwiches have gone upscale, with unique ingredient combinations and fun spreads. Everyone loves a good sandwich, and likely has a favorite or two at their go-to sandwich shop, but you can make a inventive, gourmet sandwich at home, saving yourself money, and scaling up your nutrition and healthy ingredients while scaling back the fat and calories in between some chain restaurant slices of bread.
Our Chicken and Crisp Veggie Sandwich is a healthy sandwich recipe with a complete balance of nutrition that will keep you fueled until dinnertime! We start with whole grain bread. Look for bread that contains whole grain as the first ingredient, or is labeled “7-grain” or “9-grain”. These breads are full of whole, unprocessed grains that retain their dietary fiber content and nutritional value.
Then, add your chicken! Boneless, skinless chicken breasts are a healthy source of lean protein, and are easy on your wallet as well! Plus, radishes and cucumber provide antioxidants and a whole lot of crunch. And your spread can make or break this sandwich. Pour on the mayo, and you’ve got an uninspired and fatty sandwich. But get creative with healthier options like hummus and guacamole, and your tastebuds and waistline will thank you!
*calculated with 1 tablespoon guacamole Yields: 1 sandwich/2 servings | Serving Size: 1/2 sandwich | Calories: 264 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 27 mg | Sodium: 155 mg | Carbohydrates: 41 g | Dietary Fiber: 9 g | Sugars: 13 g | Protein: 21 g | SmartPoints: 8
- 2 slices whole wheat or whole grain bread, toasted if desired
- 1 cooked (3 oz) boneless, skinless chicken breast
- 1 radish, thinly sliced
- 4- 5 slices cucumber
- 2 thin slices red onion (optional)
- 1 lettuce leaf, cut in half
- 1 tablespoon guacamole, hummus, or spread of choice
Assemble each sandwich by adding 1 tablespoon spread to each slice of bread, then topping with radish, cucumber, romaine lettuce and chicken breasts. Top with additional slice bread, flip over, cut in half, and serve.
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