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Colorful, delicious and
easy-to-make...
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6 Tbs |
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plain nonfat
yogurt or lowfat mayonnaise |
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4 tsp |
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dijon
mustard |
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˝ cup |
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chopped
arugula |
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freshly
ground black pepper to taste |
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2 large |
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red bell
peppers |
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Four
4-ounce |
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boneless
skinless chicken breasts |
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salt to
taste |
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1 tsp |
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olive oil |
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Six 5-inch |
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baguettes,
French bread or rolls, cut lengthwise into
halves |
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2 large |
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bunches of
arugula |
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1 |
Combine yogurt and
mustard in a bowl and mix well. Stir in chopped arugula
and season with pepper. Store, covered, in the
refrigerator for up to 1 day. |
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2 |
Char bell peppers
over a gas flame or broil until the skin is blistered
and blackened on all sides. Immediately place the bell
peppers in a resealable plastic bag and seal tightly.
Allow to steam in the bag for 10 minutes. Peel and seed
the bell peppers and cut into ˝-inch strips. |
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3 |
Sprinkle the chicken
with salt and pepper. Brush a nonstick skillet with the
olive oil and sauté the chicken in the oil for 4 minutes
per side or until cooked through. Cool slightly and
slice diagonally into strips. |
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4 |
Spread 2 teaspoons
of the yogurt mixture on the cut sides of each bread
half. Layer 1 bunch of arugula and the chicken over
bottom halves. Top with roasted bell pepper strips,
remaining arugula and remaining bread halves. Wrap
tightly in plastic wrap and chill for up to 4 hours. |
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Yield: 6 sandwiches |
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Cooking Tips |
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*To save time, sub
commercially prepared roasted bell peppers for the fresh bell
peppers. |
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**To ensure even cooking of
the chicken, pound it down to uniform size before cooking. |
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Recipe Source |
| Modified
from California Sol Food: Casual
Cooking from the Junior League of San Diego |