Pulled Chicken Sandwiches

Um... I can't wait to try these. Holy yumminess, Batman.

The chicken and sauce can be made up to two days ahead and stored in the refrigerator. Reheat the mixture in a saucepan before serving.

Yield 8 servings (serving size: 1 sandwich)

Ingredients

• Chicken:
• 2 tablespoons dark brown sugar
• 1 teaspoon paprika
• 1 teaspoon chili powder
• 3/4 teaspoon ground cumin
• 1/2 teaspoon ground chipotle chile pepper
• 1/2 teaspoon salt
• 1/4 teaspoon ground ginger
• 2 pounds skinless, boneless chicken thighs
• Cooking spray
• 
  Sauce:
• 2 teaspoons canola oil
• 1/2 cup finely chopped onion
• 2 tablespoons dark brown sugar
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dry mustard
• 1/4 teaspoon ground allspice
• 1/8 teaspoon ground red pepper
• 1 cup ketchup
• 2 tablespoons cider vinegar
• 1 tablespoon molasses
• 
  Remaining ingredients:
• 8 (2-ounce) sandwich rolls, toasted
• 16 hamburger dill chips

Preparation

Prepare grill.

To prepare chicken, combine first 7 ingredients in a small bowl. Rub spice mixture evenly over chicken. Place chicken on a grill rack coated with cooking spray; cover and grill 20 minutes or until a thermometer registers 180°, turning occasionally. Let stand for 5 minutes. Shred with 2 forks.

To prepare sauce, heat canola oil in a medium saucepan over medium heat. Add onion; cook for 5 minutes or until tender, stirring occasionally. Stir in 2 tablespoons sugar and next 5 ingredients (through pepper); cook 30 seconds. Stir in ketchup, vinegar, and molasses; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thickened, stirring occasionally. Stir in chicken; cook 2 minutes or until thoroughly heated.

Place about 1/3 cup chicken mixture on bottom halves of sandwich rolls; top each serving with 2 pickle chips and top roll half.

Nutritional Information

Calories: 365 (23% from fat)

Fat: 9.1g (sat 2.8g,mono 2.6g,poly 2.6g)

Protein: 28.2g

Carbohydrate: 42.8g

Fiber: 2g

Cholesterol: 94mg

Iron: 3.4mg

Sodium: 877mg

Calcium: 78mg

David Bonom, Cooking Light, JUNE 2006

Tuscan Tuna Sandwiches

Chopped fennel bulb, fresh basil, and capers lend this speedy, no-cook supper vibrant Italian flair. Toasted bread adds a nice texture, but it's an optional step. You can serve sandwich with baked potato chips.

Yield 4 servings (serving size: 1 sandwich)

Ingredients

• 1/4 cup finely chopped fennel bulb
• 1/4 cup prechopped red onion
• 1/4 cup chopped fresh basil
• 2 tablespoons drained capers
• 2 tablespoons fresh lemon juice
• 2 tablespoons extravirgin olive oil
• 1/4 teaspoon black pepper
• 2 (6-ounce) cans solid white tuna in water, drained
• 1 (4-ounce) jar chopped roasted red bell peppers, drained
• 8 (1-ounce) slices sourdough bread, toasted

Preparation

Combine chopped fennel, red onion, 1/4 cup basil, capers, lemon juice, olive oil, 1/4 teaspoon black pepper, tuna, and bell peppers in a bowl, stirring well. Spoon 1/2 cup tuna mixture on each of 4 bread slices. Top each serving with 1 bread slice. Cut each sandwich in half diagonally.

Nutritional Information

Calories: 292 (31% from fat)

Fat: 10g (sat 1.6g,mono 5.6g,poly 1.7g)

Protein: 25.2g

Carbohydrate: 24.3g

Fiber: 3.3g

Cholesterol: 36mg

Iron: 2.4mg

Sodium: 878mg

Calcium: 85mg

David Bonom, Cooking Light, APRIL 2007

Blue Cheese-Steak Pepper Wraps

Yield 4 servings (serving size: 1 wrap)

Ingredients

• 12 ounces boned top round steak
• 2 teaspoons dry mustard
• 1/2 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• Cooking spray
• 2 cups sliced mushrooms
• 1 onion, cut into 1/4-inch-thick wedges
• 1 medium red bell pepper, seeded and cut into 1/4-inch strips
• 2 tablespoons water
• 1 1/2 tablespoons red wine vinegar
• 1/2 cup (2 ounces) crumbled blue cheese or feta cheese
• 4 (8-inch) fat-free flour tortillas
• 2 cups chopped romaine lettuce

Preparation

Trim fat from beef; slice into 1/4-inch strips. Set aside.

Combine the mustard, black pepper, garlic, and salt in a large bowl. Add beef, tossing to coat.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add beef mixture; sauté 4 minutes or until done. Remove from pan; keep warm. Add mushrooms, onion, and bell pepper to pan; sauté 2 minutes. Add water; cover and cook 5 minutes, stirring occasionally. Stir in beef mixture and vinegar. Remove from heat; stir in cheese.

Warm tortillas according to package instructions. Spoon 1 cup mixture onto each tortilla; top each serving with 1/2 cup lettuce, and roll up.

Nutritional Information

Calories: 310 (24% from fat)

Fat: 8.1g (sat 3.9g,mono 2.5g,poly 0.5g)

Protein: 26.3g

Carbohydrate: 32.4g

Fiber: 3.3g

Cholesterol: 56mg

Iron: 4.1mg

Sodium: 732mg

Calcium: 103mg

Cooking Light, JUNE 2000

Bahn Mi

A common craving among our readers is for ethnic, spicy fare, and these Vietnamese-style sandwiches fill the bill. You can prepare the pork and the mayonnaise mixture (steps 3 and 4) up to a day ahead. Assemble the sandwiches up to four hours ahead, wrap in plastic wrap, and refrigerate.

Yield 8 servings (serving size: 1 sandwich)

Ingredients

• 1/2 cup shredded carrot
• 1/2 cup grated peeled daikon radish
• 1 tablespoon cider vinegar
• 2 teaspoons sugar
• 1/4 teaspoon kosher salt
• 3 tablespoons chili garlic sauce (such as Lee Kum Kee)
• 1 1/2 teaspoons sugar
• 1 (1-pound) pork tenderloin, trimmed
• Cooking spray
• 1/2 teaspoon salt
• 3 tablespoons fat-free mayonnaise
• 2 (20-inch) baguettes (about 8 1/2 ounces each)
• 16 thin cucumber slices (about 1 cucumber)
• 16 cilantro sprigs
• 1/4 cup thinly sliced green onions (about 2)
• 1 seeded and thinly sliced jalapeño pepper

Preparation

1. Combine the first 5 ingredients; cover and let stand 15 minutes to 1 hour. Drain.

2. Preheat oven to 400°.

3. Combine the chili garlic sauce and 1 1/2 teaspoons sugar; stir well. Place pork on the rack of a small roasting pan or broiler pan coated with cooking spray. Spread 2 tablespoons chili garlic mixture evenly over pork; sprinkle the pork with 1/2 teaspoon salt. Bake at 400° for 20 minutes or until a thermometer registers 155° (slightly pink). Cool; cover the pork, and refrigerate.

4. Combine mayonnaise and remaining chili garlic sauce mixture; cover and refrigerate.

5. Cut each baguette horizontally, cutting to, but not through, other side using a serrated knife. Spread mayonnaise mixture evenly on cut sides of baguettes. Thinly slice pork; divide pork evenly between baguettes. Top evenly with carrot mixture. Arrange 8 cucumber slices and 8 cilantro sprigs on each baguette. Top evenly with onions and jalapeño. Press top gently to close; cut each baguette into 4 equal servings.

Nutritional Information

Calories: 343 (22% from fat)

Fat: 8.3g (sat 1.8g,mono 2.7g,poly 3.2g)

Protein: 17.5g

Carbohydrate: 50.2g

Fiber: 4.2g

Cholesterol: 37mg

Iron: 2.1mg

Sodium: 721mg

Calcium: 20mg

Jeanne Thiel Kelley, Cooking Light, SEPTEMBER 2008

Ham and Cheese Tartines with Cherokee Purple Tomato Salad

Ham and Cheese Tartines with Cherokee Purple Tomato Salad

A tartine is an open-faced sandwich. Manchego, a sheep's-milk cheese, and serrano ham give this tasty salad a Spanish flair.

Tartines:
4 (1 1/2-ounce) slices ciabatta bread, toasted
1 ounce serrano ham, cut into 4 thin slices
3 ounces Manchego cheese, cut into 4 thin slices
1 teaspoon chopped fresh oregano

Salad:
1 tablespoon finely chopped fresh oregano
1 tablespoon finely chopped shallots
1 tablespoon sherry vinegar
2 teaspoons extravirgin olive oil
1 garlic clove, minced
4 cups torn Boston lettuce
3 cups thinly sliced honeydew melon
3 medium Cherokee Purple tomatoes, halved lengthwise and thinly sliced

1. Preheat broiler.

2. To prepare tartines, place bread slices in a single layer on a baking sheet. Arrange 1 ham slice and 1 cheese slice on each bread slice. Broil 3 minutes or until cheese melts. Sprinkle evenly with 1 teaspoon oregano.

3. To prepare salad, combine 1 tablespoon oregano and next 4 ingredients (through garlic) in a bowl, stirring well with a whisk. Arrange 1 cup lettuce on each of 4 plates. Top each serving with 3/4 cup honeydew and 1/2 cup tomato slices. Drizzle each serving with about 1 tablespoon dressing. Place 1 tartine on each plate.


Yield: 4 servings

CALORIES 269 (34% from fat); FAT 10.3g (sat 3.9g,mono 4.5g,poly 0.8g); IRON 2.4mg; CHOLESTEROL 19mg; CALCIUM 135mg; CARBOHYDRATE 34.4g; SODIUM 730mg; PROTEIN 11.2g; FIBER 2.2g

Cooking Light, AUGUST 2008

Open-Faced Tuna and Artichoke Melt

Weight Watchers Recipe.

Open-Faced Tuna and Artichoke Melt

POINTS® Value: 6
Servings: 2
Preparation Time: 10 min
Cooking Time: 5 min
Level of Difficulty: Easy

You won't find any mayo in this tuna salad just lemon juice and a hint of olive oil. Use albacore tuna because it flakes better.

Ingredients
1/2 cup(s) canned artichoke hearts, without oil, about four pieces, drained and chopped
1/4 cup(s) scallion(s), chopped
1 tbsp fresh lemon juice
1 tsp olive oil
1/2 tsp Italian seasoning
1/8 tsp black pepper
1/8 tsp cayenne pepper
6 oz water-packed tuna fish, drained, albacore, and flaked
2 average whole-wheat english muffin(s), split
3 tbsp grated Parmesan cheese
Instructions

* Preheat broiler.

* Combine first 8 ingredients in a medium-sized bowl. Divide the mixture evenly among muffin halves; sprinkle with cheese.

* Place on a baking sheet; broil 5 inches from heat until golden brown, 5 minutes.

From Weight Watchers website.

Chicken Parmigiana Sandwich

Weight Watchers Recipe.

Chicken Parmigiana Sandwich

POINTS® Value: 6
Servings: 4
Preparation Time: 10 min
Cooking Time: 25 min
Level of Difficulty: Easy

Our "You won't believe you're on a diet" recipe series concludes with this Italian classic.

Ingredients
1/4 cup(s) fat-free Italian salad dressing
1/3 cup(s) seasoned bread crumbs
1 pound(s) uncooked boneless, skinless chicken breast, four 4-oz pieces
1/2 cup(s) canned tomato sauce
1/4 cup(s) part-skim mozzarella cheese, shredded
8 slice(s) reduced-calorie bread, Italian-style, toasted
Instructions

* Preheat oven to 400°F. Coat a baking pan with cooking spray.

* Place Italian dressing and bread crumbs in separate shallow bowls. Dip chicken in dressing and turn to coat; dip chicken in bread crumbs and turn to coat.

* Place chicken in prepared pan and bake for 15 minutes. Top with tomato sauce and cheese and bake until chicken is no longer pink, about 10 minutes more.

* Place each chicken breast on 1 slice of bread; top with remaining slices of bread and serve.

From Weight Watchers website.