Heart-Healthy Classic Grilled Chicken Sandwich
Elevate your lunch game with this Heart-Healthy Classic Grilled Chicken Sandwich, a delicious and wholesome twist on a timeless favorite. Juicy, marinated chicken breasts are infused with a zesty blend of olive oil, lemon juice, garlic, and oregano, then grilled to perfection for a smoky char. Served on lightly toasted whole grain buns, this sandwich is layered with vibrant arugula, fresh tomato slices, creamy avocado, and a subtle kick of Dijon mustard. Packed with lean protein, healthy fats, and nutrient-rich toppings, this recipe is perfect for those looking for a nutritious yet satisfying meal. Ready in just 30 minutes (plus marinating time), it’s the ultimate healthy lunch or dinner option that doesn’t skimp on flavor!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 2 pieces whole grain sandwich buns
- 1 cup arugula
- 1 medium tomato, sliced
- 1 small avocado, sliced
- 2 teaspoons Dijon mustard
Directions
Step 1
Start by flattening the chicken breasts with a meat mallet to an even thickness for uniform grilling.
Step 2
In a small bowl, mix together the olive oil, lemon juice, garlic powder, onion powder, dried oregano, and black pepper to create a marinade.
Step 3
Place the chicken breasts in a shallow dish and pour the marinade over them. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
Step 4
Preheat your grill or grill pan over medium-high heat.
Step 5
Remove the chicken from the marinade and grill for about 6-7 minutes on each side or until fully cooked with an internal temperature of 165°F (75°C).
Step 6
While the chicken is grilling, lightly toast the whole grain sandwich buns on the grill until slightly crispy.
Step 7
Assemble the sandwiches by spreading Dijon mustard on the bottom half of each bun.
Step 8
Layer arugula, grilled chicken, sliced tomato, and avocado on top of the mustard-spread bun.
Step 9
Finish by placing the top half of the bun on the sandwich and serve immediately.
Nutrition Facts
| Serving size | (810.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1451.1 |
| Total Fat 63.8g | 0% |
| Saturated Fat 10.7g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 295.8mg | 0% |
| Sodium 1110.9mg | 0% |
| Total Carbohydrate 97.5g | 0% |
| Dietary Fiber 17.8g | 0% |
| Total Sugars 12.7g | |
| Protein 126.5g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 226.7mg | 0% |
| Iron 9.2mg | 0% |
| Potassium 2031.2mg | 0% |
Source of Calories