Chicken BLT Sandwiches

What could be better than BLTs? Chicken BLTs with the same great goodness and a chicken bonus!

  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4

2
teaspoons vegetable oil
4
boneless skinless chicken breast halves (1 1/4 pounds)
1/4
cup Thousand Island dressing
4
whole wheat sandwich buns, split
4
lettuce leaves
8
slices tomato
4
slices bacon, cooked, drained and broken in half

  • 1 Heat oil in 10-inch skillet over medium-high heat. Cook chicken in oil 15 to 20 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut.
  • 2 Spread dressing on cut sides of buns. Layer chicken, lettuce, tomato and bacon on bottoms of buns. Top with tops of buns.

Expert Tips

Here’s an easy way to reduce the fat in this recipe: omit the oil and spray a nonstick skillet with cooking spray, use reduced-fat or fat-free dressing, use reduced-calorie and reduced-fat buns (often labeled “light”) and turkey bacon.

Experiment with breads for this yummy sandwich. Try sliced peasant breads baked with onion and herbs for an added flavor bonus!

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
355
(
Calories from Fat
155 ),
% Daily Value
Total Fat
16 g
16 %
(Saturated Fat
4 g,
4 %
),
Cholesterol
80 mg
80 %;
Sodium
520 mg
520 %;
Total Carbohydrate
20 g
20 %
(Dietary Fiber
3 g
3 %
),
Protein
33 g
33 %
;
% Daily Value*:
Vitamin A
12%;
Vitamin C
8%;
Calcium
6%;
Iron
14%;
Exchanges:
1 Starch; 1 Vegetable; 4 Very Lean Meat; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.