By Linda Gassenheimer / Tribune News Service
A juicy barbecued chicken sandwich with a bell pepper and bean salad makes an easy summer supper. Use bought cooked chicken breast or leftover chicken for this recipe. Bottled barbecue sauce helps makes this dinner a breeze.
Canned red kidney beans and fresh green pepper are spiced with cumin and chili powder in this crunchy salad to accompany the chicken.
Helpful hints: Any type of reduced-fat oil and vinegar dressing can be used for the salad. Any type of roll can be used for the sandwich. To avoid heating up a large oven for 2 rolls, use a toaster oven.
Quick fix: 1. Make peppery bean salad. 2. Prepare chicken dish.
Barbecued chicken roll
½ pound roasted or rotisserie chicken breast, skin and bones removed
½ cup low-sugar barbecue sauce
1 medium garlic clove, crushed
½ teaspoon hot pepper sauce
2 whole wheat or whole grain hamburger rolls
Cut chicken into thin strips. Combine barbecue sauce, garlic and hot pepper sauce together in a non-stick skillet. Add the chicken strips. Bring sauce to a simmer and cook 2 minutes. Or, mix in microwave-proof bowl and heat on high 2 minutes.
To serve, slice roll in half and toast in toaster or regular oven for 2 minutes. Spoon a little sauce over open rolls. Place chicken on rolls. Spoon remaining sauce over the top.
Yield 2 servings. Nutrition per serving: 389 calories (13 percent from fat), 5.8 grams fat (1.2 grams saturated, 1.4 grams monounsaturated),105 milligrams cholesterol, 35.5 grams protein, 44.6 grams carbohydrates, 3.3 grams fiber, 967 milligrams sodium.
Peppery bean salad
1 tablespoon reduced-fat olive oil and vinegar dressing
½ teaspoon ground cumin
½ teaspoon chili powder
1 medium green bell pepper, sliced (about 2 cups)
½ cup rinsed and drained, reduced-sodium canned red kidney beans
Salt and freshly ground black pepper
Mix olive oil and vinegar dressing, ground cumin and chili powder together in a small salad bowl. Add green pepper and kidney beans. Toss well. Add salt and pepper to taste. Taste for seasoning adding more cumin, chili powder or salt and pepper, if needed.
Yield 2 servings. Nutrition per serving: 115 calories (16 percent from fat), 2 grams fat (0.3 grams saturated, 0.5 grams monounsaturated), 1 milligrams cholesterol, 6.4 grams protein, 19.9 grams carbohydrates, 5.6 grams fiber, 51 milligrams sodium.
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