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Chicken BLT Sandwiches

Chicken BLT Sandwiches
  • Prep 10 min
  • Total 30 min
  • Servings 4
What could be better than BLTs? Chicken BLTs with the same great goodness and a chicken bonus!
Updated June 29, 2006

Ingredients

  • 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

Steps

  • 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.

  • 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 Facts

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