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Chicken, Arugula and Red Bell Pepper Sandwiches Recipe

Chicken, Arugula and Red Bell Pepper Sandwiches Recipe

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Chicken, Arugula and Red Bell Pepper Sandwiches

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Ingredients:

Serving

3 tbsp low-fat mayonnaise
3 tbsp nonfat plain yogurt
4 tsp dijon mustard
1/2 cup chopped fresh arugula
2 large red bell peppers
4 skinless boneless chicken breast halves (each about 4 oz)
1 tsp olive oil
6 5- to 6-inch-long french bread baguette pieces, halved lengthwise
2 large bunches fresh arugula

Directions:

Mix first 3 ingredients in small bowl. Mix in chopped arugula. Season arugula mayonnaise generously with ground pepper. (Can be made 1 day ahead. Cover and chill.)
Char peppers over gas flame or in broiler until blackened on all sides. Place in bag; let stand 10 minutes. Peel and seed bell peppers. Cut into 1/2-inch-wide strips. Sprinkle chicken with salt and pepper. Heat large nonstick skillet over medium-high heat. Brush skillet with 1 teaspoon oil. Add chicken; sauté until just cooked through, about 4 minutes per side. Transfer to plate; cool. Cut into diagonal slices.
Spread generous 2 teaspoons arugula mayonnaise on each cut side of bread. Cover bottom of bread pieces generously with arugula. Top with sliced chicken, dividing equally. Top with bell pepper strips and generous amount of arugula. Cover with bread tops. (Can be made 4 hours ahead. Wrap in plastic and chill.)
Per Serving: calories, 290; total fat, 7 g; saturated fat, 1 g; cholesterol, 48 mg Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	59.01 Kcal (247 kJ)
Calories from fat	25.23 Kcal
		% Daily Value*
Total Fat	2.8g	4%
Cholesterol	13.2mg	4%
Sodium	111.35mg	5%
Potassium	121.06mg	3%
Total Carbs	3.65g	1%
Sugars	2.06g	8%
Dietary Fiber	0.64g	3%
Protein	4.72g	9%
Vitamin C	39.9mg	66%
Vitamin A	1mg	33%
Iron	16.9mg	94%
Calcium	16.5mg	2%

Amount Per 100 g
Calories	66.27 Kcal (277 kJ)
Calories from fat	28.34 Kcal
		% Daily Value*
Total Fat	3.15g	4%
Cholesterol	14.82mg	4%
Sodium	125.05mg	5%
Potassium	135.94mg	3%
Total Carbs	4.1g	1%
Sugars	2.32g	8%
Dietary Fiber	0.72g	3%
Protein	5.3g	9%
Vitamin C	44.8mg	66%
Vitamin A	1.1mg	33%
Iron	18.9mg	94%
Calcium	18.6mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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