Healthified Grilled Chicken Sandwiches with Lime Dressing

86% less sat fat • 50% more fiber than the original recipe. Zucchini slices, grilled alongside the chicken, pile garden-fresh goodness onto this tasty dinner sandwich.

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 110
Fat Reduced By 14g
Dietary Fiber Added 1g

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 sandwich

Calories: 280
Calories from Fat: 35),

% Daily Value

Total Fat: 4g; 4%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 65mg; 65%;
Sodium: 640mg; 640%;
Total Carbohydrate: 28g; 28%
(Dietary Fiber 3g 3% Sugars 7g 7% ),
Protein: 31g; 31%

% Daily Value*:

Vitamin A: 8%;
Vitamin C: 25%;
Calcium: 15%;
Iron: 10%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 35 min
Servings 4

Ingredients

1/4: cup fat-free mayonnaise or salad dressing

1/2: teaspoon finely shredded lime peel or lemon peel

1/4: teaspoon salt

1: medium zucchini or yellow summer squash,* cut lengthwise into 1/4-inch-thick slices

3: tablespoons Worcestershire sauce for chicken

1: teaspoon olive oil

4: small skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)

4: whole wheat hamburger buns, split and toasted

1: medium tomato, thinly sliced

Directions

1 For lime dressing: In a small bowl, combine mayonnaise, lime peel, and salt. Cover and chill until serving time.
2 Brush zucchini slices with 1 tablespoon of the Worcestershire sauce and the olive oil; set aside. Brush all sides of the chicken with the remaining 2 tablespoons Worcestershire sauce.
3 For a charcoal grill, place chicken on the rack directly over medium coals. Grill, uncovered, for 12 to 15 minutes or until juice of chicken is clear when center of the thickest part is cut (165°F), turning once halfway through grilling. Add zucchini slices to grill for the last 6 minutes of grilling time, turning once and grilling until zucchini slices are softened and lightly browned. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack. Cover and grill as above, adding zucchini as directed.)
4 To serve, spread lime dressing on cut sides of toasted buns. If desired, halve zucchini slices crosswise. Place chicken, tomato slices, and zucchini slices on bun bottoms; add bun tops.
5 *For added color, use half of a medium zucchini and half of a medium yellow summer squash.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1/4 cup mayonnaise or salad dressing	1/4 cup fat-free mayonnaise or salad dressing
1/2 teaspoon salt	1/4 teaspoon salt
1 tablespoon olive oil	1 teaspoon olive oil
4 hamburger buns, split and toasted	4 whole wheat hamburger buns, split and toasted

Nutritional Highlights

Calories		390 (before) 280 (after)
Dietary Fiber		2 g (before) 3 g (after)
Fat		2 1/2 (before) 0 (after)
Saturated Fat		3 1/2 g (before) 1/2 g (after)
Total Fat		18 g (before) 4 g (after)

Reviews

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1 - 1 of 1 Reviews View All

Posted 10/11/2011 2:07:46 PM REPORT ABUSE littator said:

Rating:

It was very good. The lime mayo is a must for it. Gives it a bite, a good bite! And the Worcestershire sauce is good on the zucchini, never would have thought!

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations.