This delicious recipe features chicken breasts that are grilled, placed on a whole wheat bun and topped with spicy caramelized onions. Other tasty toppings include roasted bell peppers, green leaf or red leaf lettuce, and this recipe for Citrus Ginger Aioli!
Believe it or not, onions are one of the best sources for minerals such as potassium and manganese. They are high in fiber, vitamin B6 and vitamin C. Naturally low in fat, onions are cholesterol free and low in calories.
A great source of protein, this recipe promotes a healthy metabolism due to the high fiber content, spices of cayenne pepper, and fresh garlic.
Photo by Haseeb Jamil : Grilled Chicken Sandwich
NUTRITION:
Serving Size: 1 serving including full-size whole wheat bun
Calories: 436
Fat: 6g
Carbohydrates: 28g
Fiber: 4g
Protein: 36g
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Chicken breasts are grilled, placed on a whole wheat bun and topped with spicy caramelized onions
Ingredients
6 tablespoons grape seed oil, divided
2 cloves fresh garlic, chopped
2 small red onions, thinly sliced
sea salt, as needed
black pepper, as needed
1/8 teaspoon cayenne pepper
pinch sugar
4 4-ounce or 2 8-ounce boneless, skinless chicken breasts (see notes below)
4 whole wheat hamburger buns
1/4 cup chopped fresh Italian flat leaf parsley leaves
Instructions
Heat oil in a heavy skillet or an iron skillet over medium high heat.
Add garlic, onion, salt, pepper, cayenne, and sugar.
Stir to combine, lower heat to medium and allow to cook for about 5 minutes.
Reduce heat to low and saute until onion is lightly browned.
Set aside.
While onion is cooking, coat each chicken breast lightly with oil and season lightly with sea salt and black pepper.
Heat the remaining oil in a heavy skillet or an iron skillet over medium heat.
Add chicken and cook about 4 minutes per side or until chicken is cooked through.
*See cooking tip
Notes: "Divided means, in this recipe, to use 2 tablespoons of the oil for sauteeing the onions, 2 tablespoons to coat the chicken breasts, and 2 tablespoons to cook the chicken breasts.
Note 2: If using 2 8-ounce chicken breasts, cut them in half, lengthwise so make 4 cutlets
Note 3: Cooking tip... when it comes to chicken and steaks, I suggest heating the oven to about 375* to 400*F, sear the chicken or steak for about 2 minutes on the stove top and finish in the oven; steaks - about 10 minutes. Chicken - about 15 minutes depending on thickness.
