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Hawaiian BBQ Chicken Sandwich

Hawaiian BBQ Chicken Sandwich

Servings: 1

Equipment: toaster oven

How long does it take?

30 minutes

What's in it?

1 boneless, skinless chicken breast (4 oz. before cooking)
2 tablespoons barbecue sauce
1 small green pepper, thinly sliced
1 slice of canned pineapple
1 whole-grain hamburger bun

How to make it:

Wrap 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.

Nutrition breakdown:

Calories: 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)

What's in it for you?

Boneless, 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.

Whole-grain breads are packed with B vitamins, which keep your nervous system alert, and help your body unlock energy from the food you eat.

Chef's tip:

Broiling 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:

-Wash your hands before and after handling raw chicken.

-Toss the wrapper the chicken came in immediately after you open it.

-While the chicken is cooking, wash everything the raw chicken came into contact with (countertop, dishes, and so forth).

-Make sure chicken is thoroughly cooked before eating it. When done, the meat will be white, not pink, and the juices will run clear.

-Store leftover chicken in the refrigerator, covered, for up to three days.

Last Modified Date: 9/19/2000
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