Chicken French Dip Sandwich

Alicia Calvo, MPH, RDN, CDCES, CEDRD

This tasty sandwich goes well with our Wild Rice Salad and is perfect for a light summer lunch or dinner. You can use a grocery store prepared rotisserie chicken for simplicity’s sake.

Prep Time: 30min | Cook Time: 30min | Total Time: 1hrs | Yield: 4

Ingredients:

• 1 lb. Thin sliced chicken breast

• 1 tsp. Paprika

• ½ tsp. Onion powder

• ½ tsp. Garlic powder

• ½ tsp. Thyme

• ½ tsp. Black pepper

• ¼ tsp. Cayenne

• ½ tsp. salt

• 1 Tbsp. Olive oil

• 2 Garlic cloves, chopped

• ¼ cup white cooking wine

• ¼ cup de-fatted chicken broth (reserve the remaining broth for au jus)

• A squirt of fresh lemon juice

• Arugula

• Red onion

• 4 oz. Provolone or Jack cheese or soy cheese or Fontana cheese

• 4 Whole wheat buns

• 1 Tbsp. Mayonnaise

Instructions:

1. In a large freezer bag, add chicken breast, paprika, onion, garlic thyme, pepper cayenne and salt. Can marinate overnight.

2. Sauté garlic in olive oil until golden brown.

3. Add chicken breast and brown for three minutes on each side over medium-high heat.

4. Add white wine and 1/4 cup chicken broth to the chicken. Let simmer over low-medium heat for approximately 30 minutes. Heat remaining broth for au jus and set aside.

5. Melt cheese on top of each chicken breast.

6. Spread 1 tsp. mayonnaise on the whole wheat bun.

7. Top bun with chicken, tomato, red onion and arugula.

8. Serve with heated broth for au jus in a small ramekin on the side.

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Nutriton Facts:

Calories: 350

Total Fat: 17 g

Total Carbohydrates: 30 g

Protein: 28 g

Equivalents:

4 Lean Protein, 2 Starch, 1 Fat