Light BLT Sandwhich
Ingredients:
8 slices light Canadian bacon
8 slices whole grain bread, toasted
4 tablespoons of low-fat mayonnaise
4 red leaf lettuce leaves
8 tomato slices
Instructions:
In a nonstick skillet, cook the Canadian bacon over medium-high heat until it is browned and crispy. Spread a half a tablespoon mayonnaise on each slice of toast. Next, place a lettuce leaf on fOur of the eight slices of bread. Top the lettuce with two slices of bacon and two slices of tomato. Cover with remaining toast slices. Cut sandwiches diagonally and serve.
Makes 4 sandwiches
Nutritional Information:
Calories: 230
Carbohydrates: 15g
Fat: 4g
Cholesterol: 34mg
Fiber: 4g
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Mediterranean Chicken Pockets
Ingredients:
Cooking spray
1 teaspoon of canola oil
1 pound of boneless, skinless chicken breasts
1 bag (10 oz.) of frozen peas
2 medium tomatoes, washed and chopped
2 ounces of Feta cheese, crumbled
1 green onion, washed and chopped
1/2 cup of plain low fat yogurt
1/2 cup of low fat mayonnaise
1 tablespoon of lemon juice
1 teaspoon of dried dill weed
4 pita bread rounds halved cross-wise
1/2 small head of iceberg lettuce with the outer leaves removed, washed, dried, and leaves separated
Instructions:
Spray a large non-stick skillet with cooking spray and brush it with oil. Heat the skillet over medium-high heat. Add chicken breasts and sauté, turning frequently, until cooked and no longer pink inside (about 8 to 10 minutes). Remove chicken from skillet, place on platter, cover, and let cool in the refrigerator. While the chicken is cooling, bring 1/2 cup of water to boil in a medium saucepan and add frozen peas. Bring to a boil, reduce heat, cover, and simmer for 4 minutes. Do not overcook. Drain and set aside. Next, cut the cooled chicken into 1/2-inch pieces. In a large bowl combine the chicken, cooked peas, tomatoes, feta cheese and green onion. Fold in yogurt, mayonnaise, lemon juice, and dillweed, and toss well. Line the inside of pita halves with lettuce and stuff with the chicken mixture. Serve.
Makes 4 servings
Nutritional Information:
Calories: 527
Protein: 39.4 g
Carbohydrates: 52.6 g
Fat: 17.2 g
Fiber: 5.2 g
Sodium: 830 mg
Cholesterol: 82 mg
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