Ingredients (Serves 1-2)
1 chicken breast (boneless, skinless)
2 slices of whole wheat or multigrain bread
1 teaspoon olive oil
Salt and black pepper to taste
½ teaspoon garlic powder or paprika (optional)
1 teaspoon mustard or mayonnaise (optional)
Lettuce, tomato, cucumber, or bell pepper slices
Cheese slice (optional)
Method
Prepare the chicken:
Pound the chicken breast to even thickness.
Rub with olive oil, salt, pepper, and optional spices.
Grill the chicken:
Heat a grill pan or non-stick skillet.
Cook the chicken breast for 5-7 minutes per side, until fully cooked and juices run clear.
Toast the bread:
Lightly toast the bread slices for crunch.
Assemble the sandwich:
Spread mustard or mayonnaise on the bread slices.
Place lettuce, tomato, cucumber, or bell peppers.
Add the grilled chicken breast (slice if thick) and cheese if using.
Top with the second bread slice.
Serve:
Slice diagonally and enjoy warm.
Tips
Marination: Marinate chicken for 30 minutes in yogurt and spices for extra flavor and tenderness.
Low-calorie option: Skip mayo and use avocado or hummus for healthy fats.
Add crunch: Include fresh veggies like shredded carrots, lettuce, or sprouts.
Meal prep: Grilled chicken can be prepared in bulk and refrigerated for 2-3 days.
Health Benefits
High in protein: chicken breast is a lean source of protein, essential for muscle building and repair.
Low in fat: Skinless chicken is low in saturated fat, helping maintain heart health.
Rich in vitamins & minerals: Contains B vitamins, phosphorus, and selenium for metabolism and immunity.
Supports weight management: High protein content keeps you full for longer.
Balanced meal: Pairing with whole-grain bread and fresh veggies gives fiber, antioxidants, and complex carbs.
Disclaimer:
· The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk..jpg)
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