5. Spicy-Sweet Grilled Chicken and Pineapple Sandwich
Our sandwich is a spicy-sweet combination of teriyaki-glazed chicken, juicy grilled pineapple, and fiery jalapeños—a chicken sandwich to end all fatty chicken sandwiches. Trust us: You won’t miss the fried versions at all once you sink your teeth into this sweet and savory combination.
Not even the relatively healthy genre of grilled chicken sandwiches is a safe bet when you seek sustenance away from home. That’s because places like Outback go long on the oil and the dressing, gobbling up (in this case) half of your day’s saturated fat and sodium. Our sandwich is a spicy-sweet combination of teriyaki-glazed chicken, juicy grilled pineapple, and fiery jalapeños—a chicken sandwich to end all fatty chicken sandwiches. Trust us: You won’t miss the fried versions at all once you sink your teeth into this sweet and savory combination.
NUTRITION: 400 calories, 11 g fat (6 g saturated), 640 mg sodium
SERVES 4
YOU’LL NEED
4 boneless, skinless chicken breasts (4–6 oz each)
Teriyaki sauce
4 slices Swiss cheese
4 pineapple slices (1⁄2″ thick)
4 whole-wheat buns (Note: Whole-wheat buns are often made with a small percentage of whole grains and a surplus of sugar. Settle on a brand with 3 grams of fiber and fewer than 110 calories per bun. Nature’s Own Whitewheat buns are the best in show.)
1 red onion, thinly sliced
Pickled Jalapeños
HOW TO MAKE IT
- Combine the chicken and enough teriyaki sauce to cover in a resealable plastic bag and marinate in the refrigerator for at least 30 minutes and up to 12 hours.
- Heat a grill until hot (You shouldn’t be able to hold your hand above the grates for more than 5 seconds.)
- Remove the chicken from the marinade and place on the grill; discard any remaining marinade.
- Cook for 4 to 5 minutes on the first side; flip and immediately add the cheese to each breast.
- Continue cooking until the cheese is melted and the chicken is lightly charred and firm to the touch. Remove and set aside.
- While the chicken rests, add the pineapple and the buns to the grill. Cook the buns until they’re lightly toasted and the pineapple until it’s soft and caramelized, about 2 minutes per side.
- Top each bun with chicken, red onion, jalapeño slices, and pineapple. If you like, drizzle the chicken with a bit more teriyaki sauce.
6. Chicken Pot Pie
Pot pies may be one of America’s favorite comfort foods, but there’s nothing comforting about a dish that can swallow up an entire day’s worth of calories, fat, and sodium, as many restaurant renditions do. We clear out the artery-clogging fats, cut the calories by more than half, and deliver an easy chicken pot pie recipe you’re bound to love.
Pot pies may be one of America’s favorite comfort foods, but there’s nothing comforting about a dish that can swallow up an entire day’s worth of calories, fat, and sodium, as many restaurant renditions do. We clear out the artery-clogging fats, cut the calories by more than half, and deliver an easy chicken pot pie recipe you’re bound to love.
NUTRITION: 350 calories, 15 g fat (8 g saturated), 650 mg sodium
SERVES 4
YOU’LL NEED
2 Tbsp butter
1 onion, chopped
2 carrots, chopped
2 cloves garlic, minced
2 cups stemmed and quartered white or cremini mushrooms
2 cups frozen pearl onions
2 cups chopped cooked chicken (leftover or pulled from a store-bought rotisserie chicken)
1⁄4 cup flour
2 cups low-sodium chicken broth, warmed
1 cup 2% or whole milk
1⁄2 cup half-and-half
1 1⁄2 cups frozen peas
Salt and black pepper to taste
1 sheet puff pastry, defrosted
2 egg whites, lightly beaten
HOW TO MAKE IT
- Heat the butter in a large sauté pan or pot over medium heat.
- When it’s melted, add the onion, carrots, and garlic and cook until the onion is translucent and the carrots begin to soften, about 5 minutes.
- Add the mushrooms and pearl onions and cook, stirring occasionally, for another 5 minutes.
- Stir in the chicken and the flour, using a wooden spoon to ensure the vegetables and meat are evenly coated with flour.
- Slowly pour in the chicken broth, using a whisk to beat it in to help avoid clumping with the flour (having the broth warm or hot helps smooth out the sauce).
- Once the broth is incorporated, add the milk and half-and-half and simmer for 10 to 15 minutes, until the sauce has thickened substantially and lightly clings to the vegetables and chicken. Stir in the peas. Season with salt and pepper.
- Preheat the oven to 375°F. Cut the pastry into quarters. Roll out each piece on a floured surface to make a 6″ square.
- Divide the chicken mixture among 4 ovenproof bowls. Place a pastry square over the top of each bowl, and trim away the excess with a paring knife; pinch the dough around the edges of the bowl to secure it.
- Brush the tops with the egg whites and bake until golden brown, about 25 minutes.