This one is easy to make. If you are having grilled chicken for dinner on, say, Sunday, make one more for you to put together this sandwich to take for lunch on Monday. Remember the mantra….cook once, eat twice.
Grilled Chicken And Slaw
- 1/4 of a small cabbage
- 5 tbsp. lowfat yogurt
- 1 tsp. mustard
- 1 tbsp. cider vinegar
- salt and pepper
- 1 sprig fresh tarragon, torn
- 1 whole chicken breast, cut in half
- 2 2-ounce sections fresh baguette, cut open lengthwise
Remove outer leaves of the cabbage and core it. Slice very thin shreds and set aside in a small bowl.
In another bowl, whisk together the yogurt, mustard, vinegar, salt and pepper. Add this to the shredded cabbage and tarragon, tossing to coat well.
Place each breast half between plastic wrap and pound out with the flat side of a meat mallet (Girls, just think of mamograms). Season with salt and pepper.
Grill for 2-3 minutes and then turn over, cooking a further 2 minutes. (Do this the night before to save time).
To make the sandwiches, simply cut and place the chicken to fit the baguette and, when ready to eat, top with 1/4 cup of coleslaw.
That makes a better lunch than cottage cheese and plain water. Yuk!
OR try this one…
Tuna Salad Sandwiches, the healthy way
- 3 sun-dried tomato halves
- 1 6 oz. tuna, packed in water
- 1 celery stalk, peeled and sliced thin
- 1/4 small red onion, finely diced
- 1 small carrot, peeled and grated
- 1/3 cup diced fennel
- 3 tbsp. freshly chopped dill
- 1 1/2 tbsp. finely chopped flat leaf parsley
- 1 tbsp. fresh lime juice
- 2-3 drops Tabasco sauce (to taste)
- pepper
- 1 1/2 tbsp. mayonnaise
- 1 1/2 tbsp. nonfat yogurt
- 1 1/2 tsp. mustard
- pinch of salt
- 1 English cucumber, unpeeled and sliced very thin
- 1 cup fresh pea sprouts
- 3 2-ounce pita, cut open
Rinse the tomatoes in hot water and remove the oils and rehydrate in boiling water for 1 minute. Chop and set aside.
In a bowl combine the tomatoes, tuna, celery, onion, carrot, fennel, dill, parsley, lime juice, Tabasco and pepper. Mix well with a fork.
Assemble the sandiches dividing equally in the pitas and top with the pea sprouts and line one side with cucumber slices.
These should break the habit of same old-same old sandwiches.
Yum!
Don’s Pulled Pork
I just had a request for this recipe so here it is. I have never wanted to try pulled pork because of all the fat, but Don trimmed a lot of it off. Try this and you totally melt.
You need:
Preheat oven to 290 degrees. This is not a mistake
- 1 3-4 lb. pork shoulder roast, bone in. If roast has string on it, cut it off before proceeding.
- Base: 2 carrots, roughly chopped
- 1 celery stick, roughly chopped
- 1 small white onion, roughly chopped
Place vegetables on bottom of roasting pan and roast on top. Now make the sauce.
Sauce:
- 1 bottle regular flavour BBQ sauce (or your own family recipe)
- 1/2 cup apple juice
- 1 tsp. salt
- 1/2 tsp. pepper
- 1 tsp. cumin
- 1/4 cup water
Stir this together until well mixed and pour over roast. Tightly cover with tin foil and bake in the oven for 6 1/2 hours.
Pulling the pork:
Take roast out of the oven and place on a cookie sheet. Using two forks, shred the meat into stringy pieces. Strain the vegetables and bring the juice to a boil, simmering until thickened. Add the shredded pork and and stir to incorporate the sauce.
Take kaiser buns, cut in half and toast lightly. Pile the pork onto the bottom half of the bun and top with shredded coleslaw.
Coleslaw:
- 1/2 head of cabbage, shredded
- 1/2 tsp. sugar
- 1 tbsp. white vinegar
Sorry for the cheat here: Bottled coleslaw dressing. Top with the other half bun and thoroughly enjoy. You will want it again and again.
**we prefer to use Sweet Baby Ray’s Barbecue sauce