1 pound chicken breast sliced into 1/2 inch strips
3 tablespoons ketchup
1/4 cup cider vinegar
3 tablespoons water
1 tablespoon chili powder
1 tablespoon minced onion
1 tablespoon molasses
1/8 teaspoon black pepper, or to taste
8 slices very thin whole wheat bread (about 40 calories, 7 grams carbohydrate per slice)
2 tablespoons Hellmann’s Canol Cholesterol Free Mayonnaise
4 leaves romaine lettuce
4 thick slices tomato
4 thick slices onion
1. Mix ketchup, water, vinegar, chili powder, onion, garlic, molasses and pepper.
2. Marinate chicken in tomato mixture for at least 10 minutes and up to overnight (if over 20 minutes put in refrigerator).
3. Place heavy bottom skillet over medium heat. Spray skillet with vegetable oil spray and cook chicken in a single layer until browned and then flip to other side till browned (about 3 minutes on each side). You may need to do this in a couple of batches depending on the size of your pan.
4. Toast bread, spread with mayonnaise and assemble sandwiches by layering chicken, lettuce and tomato.