A grilled chicken sandwich might look like a healthy choice when you’re eating out, but the sauces and oils it’s made with can add unwanted calories and sodium. This tasty homemade version keeps a delicious, healthier option well within reach.
Makes 4 servings
Nutrition (per serving, estimated)
- Energy: 527 kcal
- Protein: 59 g
- Fat: 11 g
- Carbohydrate: 41 g
- Fibre: 4 g
Estimated values.
Ingredients
- 4 skinless, boneless chicken breasts
- Teriyaki sauce
- 4 slices light cheese
- 4 pineapple slices
- 4 whole grain sandwich rolls
- 1 medium red onion (sliced into half-moons)
- Pickled jalapeños
- Oven bag
Method
Put the chicken and teriyaki sauce in an oven bag and marinate in the fridge for at least 30 minutes and up to 12 hours (the longer, the better). Heat a wide pan. Remove the marinated chicken from the bag and discard the leftover sauce. Cook the chicken for 4–5 minutes, then flip and top each piece with cheese. Keep cooking until the cheese melts and the chicken starts to brown. Once you’re sure the chicken is cooked through, transfer it to a plate. While the chicken rests, warm the pineapple slices in the pan until soft and caramelised, and toast the whole grain rolls until golden (about 2 minutes per side). Assemble each sandwich with chicken, onion, pineapple slices, and pickled jalapeños, and serve. Enjoy!