Blackened Chicken Sandwich with Basil and Balsamic Glazed Bell Peppers – Easy, Healthy and TASTY!


Chicken breasts are probably a staple for most of you who are trying to eat and live a healthier life.  They should be a staple as they are very high in protein, very low in fat, and incredibly versatile.  Even so, many people get tired of chicken day in, day out.  With that in mind, I decided to show you another way to have your chicken, that is completely tasty, easy, and healthy. 

Make this to serve as a lunch, in between meal snack, or even a light dinner if combined with a side or two.  All of the ingredients used in this recipe were strictly organic, which I know can increase the cost a bit, but my god…the taste.  There is absolutely a difference between organic, free-range chicken and the generic stuff.  Feel free to eliminate the cheese and/or the bread if you are on a stricter diet than I am. 

Step 1

Start by applying a liberal sprinkling of salt, pepper, and a little garlic powder to both sides of the chicken.  Since we are searing the chicken, instead of sautéing it in oil, we’ll want a little crispy crust to form.  The seasoning you add now will help facilitate this.

Step 2

Heat a heavy-bottomed skillet over medium-high heat.  We want the pan nice and hot so a crust is able to form on our chicken breasts.  Apply a very small (1/2 teaspoon) amount of oil and swirl it around in the pan to form a light coating.  Place the chicken breasts in the pan and, depending on thickness, allow them to sit, undisturbed, 4 minutes per side.

Step 3

In another pan over medium heat, add about a tablespoon of olive oil.  Add one or two thick slices of bell pepper.  Season with a little salt and allow to sauté  for 4-5 minutes.  When the peppers begin to soften, add 2 tablespoons of balsamic vinegar and a dash of sugar.  The sugar will help thicken things up and form a glaze.  Toss the peppers around with the balsamic glaze, turn heat to high for 1 minute, then remove from pan.  Set aside.

Step 4

By now, the chicken should be finished.  Remove breasts and set aside.  In the same pan you cooked your chicken, place two slices of whole wheat bread.  Crisping your bread in the skillet, instead of a toaster, will help prevent things from drying out, yet still give you a nice crust.  Cook about 2 minutes per side. 

Step 5

Place a slice of fontina cheese over chicken breast, add a few pieces of fresh basil, top with your balsamic glazed pepper, and voila, a blackened basil chicken sandwich with balsamic glazed peppers.  Sounds far more fancy and time-consuming than it really is. 

This quick little meal can be made in less than 10 minutes, so it’s perfect for a busy day or evening.  Tastes so much better than the salt/pepper/olive oil baked chicken you’ve been making 4-5 times a week for the past 4 months.  The basil, pepper, and salty fontina create a perfect balance of flavors that give this a “restaurant-quality” taste.  As far as nutrition goes, this thing is packed with protein; almost 70 grams!  Total calories hover right around 475, but to cut down on this, simply eliminate the bread and eat it with a fork and knife.  Got any great recipes of your own?  Feel free to submit them and we’ll happily share them with our readers!

Advertisements

No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: