Grilled-Chicken Sandwich

Here's a practical menu for picnic. This recipe can also be served as your children breakfast or lunch when they go to school. The nutrients are already complete because it consists of carbohydrate, fat, protein and fiber.

You can replace white bread with whole wheat because it contains a lot of fiber.


1 chicken breast without skin
2 tablespoons steak seasoning
1 teaspoon margarine
6 pieces bread
1 tomato, sliced into 0.5 cm
50 grams Japanese cucumber, thinly sliced
30 grams cheese, grated or roughly sliced

How to make:

1. Marinate chicken breast with steak seasoning and pepper. Store in refrigerator for a half hour.
2. Grill until cooked with a little margarine spread. If you want more practical, put it on a nonstick skillet smeared with a little margarine. Burn one side until browned. Turn and burn again until cooked.
3. Slice it into two pieces. Put 1 piece chicken breast on a piece of bread.
4. Once it's cool, arrange slices of tomato and cucumber on top of chicken. Put a piece of bread on it.
5. Smear the upper bread with margarine. Sprinkle cheese on it. Put on it a piece of bread again.
6. Now you have two sandwiches of three layers. Slice them diagonally to obtain four triangular sandwiches.

For 4 servings.

Nutrition facts per serving:

Calorie: 180 kcal
Protein: 12 g
Fat: 4 g
Carbohydrate: 21 g
Cholesterol: 25 mg
Fiber: 2 g

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Clodagh's Irish Kitchen
The New Atkins for a New You
Wheat Belly Cookbook
The Encyclopedia of Sandwiches
The New Atkins Made Easy