From South Beach Diet
Lunchtime? Take a break from deli meats and try this delectable chicken recipe. If you're cooking for several, much of the prep can be done ahead of time, and cleanup is a snap!
Tender chicken breasts with a deliciously tangy dressingmake 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.
Makes 2 Servings
Ingredients
2 cups water 3/4 tablespoon fresh lemon juice, divided 2 (6-ounce) boneless, skinless chicken breasts Salt and freshly ground black pepper
1/8 cup mayonnaise 1/2 tablespoon capers, drained, rinsed, and roughly chopped 4 slices whole-grain bread, lightly toasted 2 lettuce leaves
Instructions
Bring water and 1/2 tablespoon of the 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, remaining covered, for 15 minutes. Remove to a plate and cool at room temperature, for 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.
Recipe reprinted with permission from The South Beach Diet
Nutritional Information:
420 calories
15 g total fat (2.5 g sat)
25 g carbohydrate
45 g protein
3 g fiber
540 mg sodium
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