Thursday, May 30, 2013

Chicken Sandwich with Yogurt Basil Pesto and Roasted Red Peppers

The Candid RD

Just getting home from work? Not sure what to make for dinner? Grab that leftover chicken in your fridge and get to work on this sandwich recipe, it won't take long I promise.  And, you'll love it.  This was one of those sandwiches that Nick ate and then quickly replied with a "is there another one I can have?".  I love to hear those words.  To me that means, "Gina, that was so fantastic that I can't imagine going on with the evening without having yet another one".  Music to my ears. I especially love it when Nick eats an ingredient that he hates, and has no idea (Shhhh, don't tell Nick he ate yogurt. He'll FREAK!).

Chicken Sandwich with Yogurt Basil Pesto and Roasted Red Peppers
Modified from a recipe found in Substitute Yourself Skinny
Serves: 4

4 Tbsp. nonfat mayonnaise
1 Tbsp. nonfat plain Greek yogurt
1/4 cup finely chopped fresh basil leaves
1 Tbsp. grated parmesan
4 light 100-calorie English Muffins, lightly toasted **
4 (4-ounce) cooked chicken breasts
1/4 cup plus 2 Tbsp. chopped roasted red bell peppers (add more if you'd like!)


1.  In a small mixing bowl, mix together the mayo, yogurt, basil and parmesan.

2.  Assemble the sandwiches by spreading equal amounts of mayo mixture on each muffin half.  Top 4 of the muffin halves with a chicken breast, then top each with ~1 1/2 Tbsp. roasted peppers.  Finish with remaining muffin half.  Serve.

**NOTE:  If you are following a Low FODMAPs diet look for a wheat-free English muffin.  They do exist!  Another option would be to just have one-half of the English muffin, because you may be able to handle wheat in small amounts.

Estimated Nutrition Facts for 1-sandwich
Nutrition Highlights:  Under 400 calories, good source of calcium and vitamin C, excellent source of iron.  Want to increase your vitamin A? Add more roasted reds to this sandwich, or on the side.

Serve this with a side of more vegetables, because that would make a perfect plate!  We served ours with steamed broccoli and spinach.  What will you serve yours this? Perhaps extra roasted red peppers? We may have done that too, on top of our greens (they are so good out of the jar, I'm obsessed!).

Question:  Do you love jarred vegetables as much as I do?  There is something about marinated vegetables in a jar, and even vegetables without oil, such as roasted red peppers in a jar, that I just love!

Thanks for reading.

The Candid Rd


  1. I wish I had this for lunch today!! I LOVE artichokes in a jar. And anything pickled - green beans, asparagus. YUM!

  2. wow this looks amazing! i sending this to myself right now.

  3. Yum! The peppers are both pretty and delicious!