Poached Chicken Sandwich With Lemon-Caper Mayo
A quick, convenient, and healthy lunch option is hard to beat. For a gourmet (and nutritious) take on fast food, try this chicken sandwich. Those in Phase 1 can omit the bread
and make a "wrap" with the lettuce leaves.
Tender chicken breasts with a deliciously tangy dressing make a great sandwich that requires little cleanup. You can poach the chicken up to 2 days ahead; just remember to cool it completely before refrigerating.
Phase 2
2 Servings
Ingredients
2 cups water
3/4 tablespoon fresh lemon juice
2 (6-ounce) boneless, skinless chicken breasts
1/8 cup mayonnaise
1/2 tablespoon capers, drained, rinsed, and roughly chopped
4 slices whole-grain bread, lightly toasted
2 lettuce leaves
Salt and freshly ground black pepper
Instructions
Bring water and 1/2 tablespoon lemon juice to a simmer in a large, high-sided saucepan. Season chicken with salt and pepper, add to water, and simmer, covered, 10 minutes. Remove pan from heat and let stand, covered, for 15 minutes. Remove to a plate and cool at room temperature, 5 minutes.
While chicken is cooking, mix together mayonnaise, remaining lemon juice, and capers. Season to taste with pepper.
Make each sandwich with 2 bread slices, 1 chicken breast (sliced in half lengthwise, if easier to manage), 2 tablespoons mayonnaise, and 1 lettuce leaf. Slice in half and serve.
Nutritional Information:
420 calories
15 g total fat (2.5 g sat)
25 g carbohydrate
45 g protein
3 g fiber
540 mg sodium
Those in Phase 1 can omit the bread
and make a "wrap" with the lettuce leaves
