Hawaiian BBQ Chicken Sandwich
BBQ Chicken Sandwich
long does it take?
boneless, skinless chicken breast (4 oz. before cooking)
tablespoons barbecue sauce
small green pepper, thinly sliced
slice of canned pineapple
whole-grain hamburger bun
to make it:
the tray of a toaster oven in aluminum foil. Turn toaster oven on and set to
350 degrees. Place uncooked chicken breast in a bowl, and cover it with 1 tablespoon
barbecue sauce. Place chicken breast on the oven tray, and bake for 10 minutes.
Place sliced green pepper and pineapple slice on chicken breast, top with 1
tablespoon barbecue sauce, and bake for another 10 minutes, or until chicken
breast is done. Place on bun, and eat.
241 (19% from fat), Protein: 30 g, Carbohydrate: 18 g, Fat: 5 g (saturated fat:
1 g), Dietary fiber: 2 g, Vitamin B6: 1 mg (43% of the RDA), Niacin: 13 mg (89%
of the RDA), Thiamin: 22% of the RDA, Vitamin C: 13 mg (25% of the RDA), Iron:
2 mg (16% of the RDA)
in it for you?
skinless chicken breast is a high-protein, low-fat fast food that's quick,
easy, and tasty. Chicken is a good source of iron, which helps your blood carry
oxygen to every part of your body.
breads are packed with B vitamins, which keep your nervous system alert, and
help your body unlock energy from the food you eat.
two or three chicken breasts can set you up for super-quick snacks or lunches
all week! Meat, like chicken, can make you sick if not handled with care. Here
are a few guidelines for handling meat safely:
your hands before and after handling raw chicken.
the wrapper the chicken came in immediately after you open it.
the chicken is cooking, wash everything the raw chicken came into contact with
(countertop, dishes, and so forth).
sure chicken is thoroughly cooked before eating it. When done, the meat will
be white, not pink, and the juices will run clear.
leftover chicken in the refrigerator, covered, for up to three days.