Wednesday, July 3, 2013

80--- Grilled Chicken Sandwich with Sauteed Kale and Mustard Sauce

This started out as a BBQ chicken sandwich.

And then I wanted to make my own BBQ sauce, because, really, why wouldn't you?

And I was really liking mustard that day.

Yep.  The yellow stuff.

And I ended up with a mustard sauce.

And it was so GOOOOOD!

Yes- I did include meat in this recipe.  I just simply used a smaller portion that a typical chicken sandwich would call for.  And then I amped up the veggie content.  Such a nice, healthful balance, don't you think?

Grilled Chicken Sandwich with Sauteed Kale and Mustard Sauce
Serves 2

2 whole grain thin buns, toasted if desired
(1) 4 or 5 oz boneless skinless chicken breast, trimmed and filleted in half to form two thin patties
3 cups baby kale, stemmed
1/2 tsp olive oil
1/2 cup fresh corn kernels
1/2 medium red onion, sliced into 1/4" slices
Olive oil spray
Fresh ground pepper and salt

Makes ~ 1 1/2 cups

2/3 cup yellow mustard
1/3 cup apple cider vinegar
1 tsp fresh lemon juice
1/8 tsp garlic powder
1/2 Tbsp Worcestershire sauce
2 Tbsp light brown sugar
Dash Tabasco sauce
Dash fresh ground black pepper

For sauce: Whisk together all ingredients in a small saucepan over medium heat.  Bring to a low boil, then reduce heat to medium low and allow to simmer for 20 minutes, stirring frequently.  Remove from heat, placing in refrigerator until ready to use if making ahead.

For sandwiches: Preheat grill to medium heat.  Sprinkle chicken fillets with salt and pepper.  Spray onion slices lightly with olive oil spray.  Place fillets and onion slices onto the grill.  Cover and cook for ~ 5 minutes.  Flip onions and chicken and continue to cook for additional 5-7 minutes, or until chicken is cooked through and onions are softened.

Heat  1/2 tsp olive oil in a small skillet over medium high heat.  Add baby kale and saute until softened, ~3 minutes.  Add corn kernels and continue to cook additional 2-3 minutes.  Reduce heat to medium-low and add ~1/2 cup sauce to the skillet.  Heat through, stirring frequently.

Layer one grilled chicken fillet on each bun half, then top with half of the onion slices and ~2/3 cup kale and sauce mixture.  Top with other bun half and enjoy immediately!

Nutrition Info per 1 sandwich: 421 calories, 5 g fat, 26 g protein, 66 g carbohydrates, 5 g fiber

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