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Low-Calorie Sandwich Recipes: Philly-Style Chicken Melt, Eggplant Panini
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Low-Calorie Sandwich Recipes: Philly-Style Chicken Melt, Eggplant Panini

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08.25.11
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  Today's all about sandwiches! Big ones! We're busting out two brand-new recipes... check 'em out!  
 
Philly-Style Chicken Melt

PER SERVING (entire recipe): 288 calories, 5.5g fat, 897mg sodium, 27g carbs, 6g fiber, 6g sugars, 35g protein -- PointsPlus® value 7*

Instead of beef, we've got chicken. Instead of an overabundance of fat and calories, we've got guilt-free stats. Change is good, people...



Ingredients:
One 4-oz. raw boneless skinless lean chicken breast cutlet, pounded to 1/2-inch thickness
2 dashes salt, divided
2 dashes black pepper, divided
1/3 cup thinly sliced bell pepper (about 1/4th of a pepper)
1/3 cup thinly sliced onion (about 1/4th of an onion)
1/8 tsp. garlic powder
2 slices light bread
1 slice fat-free American cheese
2 tsp. light whipped butter or light buttery spread (like Brummel & Brown), divided

Directions:
Bring a grill pan (or skillet) sprayed with nonstick spray to medium heat on the stove. Add chicken, season with a dash each of salt and black pepper, and cook for 4 minutes on one side.

Flip chicken in the pan. Add bell pepper and onion, and sprinkle with garlic powder and remaining dash each of salt and black pepper. Stirring veggies occasionally, cook until veggies have softened and chicken is cooked through, about 5 minutes.

Remove pan from heat. Once cool enough to handle, slice chicken into strips. Set aside.

Lay bread slices flat on a clean dry surface. Top one slice with cheese, chicken, and cooked veggies. Place the other bread slice on top, and evenly spread 1 tsp. butter on the upward-facing side. Set aside.

Clean pan, if needed. Re-spray with nonstick spray and return to medium heat. Place sandwich in the pan with the buttered side down. Carefully spread the remaining 1 tsp. butter on the upward-facing bread slice.

Cook sandwich until hot and toasty, 1 - 2 minutes per side, flipping it gently. (It will be stuffed!)

Remove from heat, slice in half (if you like), and dig in!

MAKES 1 SERVING

HG Tip! To pound the chicken, lay it between two pieces of plastic wrap on a clean and dry flat surface -- or place it in a sealable bag, squeeze out the air, and seal. Using a meat mallet, pound the cutlet until uniform in thickness. Start with the thickest point, and then even out the rest. Tada!

 

 
 
 
Eggplant Parmenini

PER SERVING (entire recipe): 235 calories, 8.5g fat, 789mg sodium, 29.5g carbs, 7.5g fiber, 6g sugars, 13g protein -- PointsPlus® value 6*

Rather than being breaded and fried, our eggplant is covered in ACTUAL bread. Who's gonna turn down a gooey grilled sandwich? No one we know.

Ingredients:

One 3/4-inch-thick eggplant slice (cut widthwise from a wide eggplant), patted dry
Dash salt
Dash black pepper
One 100-calorie flat sandwich bun (like Arnold Select/Brownberry/Oroweat Sandwich Thins)
2 tbsp. low-fat marinara sauce
1/2 tbsp. reduced-fat Parmesan-style grated topping
1 stick light string cheese
2 tsp. light whipped butter or light buttery spread (like Brummel & Brown), divided

Directions:
Bring a grill pan (or skillet) sprayed with nonstick spray to medium heat on the stove. Season eggplant with salt and pepper. Place eggplant in the pan and cook until softened, about 5 minutes per side. Remove pan from heat and set aside.

Split sandwich roll into halves, and place eggplant on the bottom half. Evenly spoon and spread marinara sauce over eggplant. Sprinkle with Parm-style topping.

Tear string cheese into pieces and place over the Parm-topped sauce. Place the top half of the bun over the string cheese pieces. Evenly spread 1 tsp. butter over the upward-facing side of the bun.

Clean pan, if needed. Re-spray with nonstick spray and bring to medium-high heat. Gently place sandwich in the pan with the buttered side down. Carefully spread remaining 1 tsp. butter onto the upward-facing side of the bun.

Cook sandwich until outside is toasty and cheese inside has melted, 1 - 2 minutes per side, occasionally pressing down with a spatula.

Slice it in half or just bite in!

MAKES 1 SERVING

HG Extra! Got leftover eggplant? Grab some foil, and whip up The Rat(atouille) Pack!

 
 
 
Hungry for More?

There's an ENTIRE CHAPTER of sandwiches in our latest best-selling cookbook, Hungry Girl 300 Under 300! (Try the Perfect Portabella Club. It's ridiculous.)

 
 

Click "Send to a Friend" and start giving out this email like Oprah giving out cars -- YOU'RE getting a sandwich, and YOU'RE getting a sandwich...

CHEW ON THIS:

Not only is it National Sandwich Month, but it's also National Panini Month. Have you tried our Mega-Delicious Chipotle Chicken Panini yet? Get on that!

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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