Looking for a satisfying meal that won’t derail your healthy eating goals? This Parmesan Chicken & Roasted Tomato Sandwich is packed with lean protein, fiber, and nutrient-rich vegetables while staying light on calories. Here’s how you can enjoy a flavorful, wholesome sandwich without the guilt..
Ingredients
- 6 small, thin chicken fillets (boneless and skinless)
- 3 Tbsp. olive oil (use sparingly for healthier options)
- 1/2 tsp. garlic powder (adds flavor without calories)
- 1/2 tsp. salt (use less to keep sodium in check)
- 1/2 tsp. black pepper
- 4 Tbsp. grated Parmesan cheese (a lower-calorie option than most cheeses)
- 340g grape tomatoes (rich in antioxidants and vitamins)
- 1 cup rocket leaves (low-calorie, nutrient-dense greens)
- 1 whole grain baguette (for added fiber)
Method
Step 1:
Brush the tops of chicken fillets with two teaspoons of olive oil. Season with garlic powder, salt, and black pepper. Sprinkle each fillet with two teaspoons of grated Parmesan. The cheese adds a rich, savory flavor without overwhelming the calorie count.
Step 2:
Place the fillets on one side of a foil-lined, broiler-proof pan. On the other side, arrange grape tomatoes and drizzle with one tablespoon of olive oil. Roast everything at 450°F for six minutes. Then, broil for an additional two minutes until the chicken is golden and cooked through. Roasting the tomatoes concentrates their natural sweetness and adds depth to the sandwich.
Step 3:
Smash the roasted tomatoes on the bottom half of a split baguette. Their juicy texture eliminates the need for high-calorie sauces or spreads. Top with the Parmesan-crusted chicken fillets and a handful of peppery rocket leaves for a fresh, vibrant finish.
Why This Sandwich is Low-Calorie:
Lean Protein: Chicken fillets provide high-quality protein with minimal fat.
Healthy Fats: Olive oil, when used sparingly, is a source of heart-healthy fats.
Veggie Boost: Roasted grape tomatoes and rocket leaves add volume and nutrients without extra calories.
Pair this sandwich with a side of leafy greens or roasted vegetables to round out your meal. Enjoy a guilt-free, delicious lunch that keeps you feeling full and satisfied!
