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Egg and Chicken Club Sandwich Recipe | How to make Club Sandwich healthy?

club-chicken-sandwich
Get cooking now, enjoy in less than 30 minutes… go!
club-sandwich-chicken

I do love a club sandwich!

 

Picture this: you’re sitting in the garden or by the beach, a nice palm is providing you with some shade; you have a nice cold beverage in one hand (sugar cane water, perhaps?) and a glorious club sandwich in the other.

 

What more can one want from life? Oh, yes… there’s a live band playing your favorite music in the background!

 

Dreams aside, we have to ‘make do’ with what we have and we know that moderation is key in any diet – be it weight-loss, be it a maintenance diet, so the middle slice of bread must go!

 

This recipe thou maintains the three layers, by replacing the middle one with cucumber. (Less carbohydrates!)

 

The second part that may be worth replacing to keep the calorie count down is the delicious bacon (sorry!) – meaning club sandwich may not be the right name for this sandwich anymore!

low-calories-chicken-club-sandwich
But what does CLUB in club sandwich stand for?

Chicken and Lettuce Under Bacon!

Just kidding, this is one of those urban legends that go around but are totally untrue; acronyms were not really ‘a thing’ until the 1940s and the club sandwich was nearly 50 years old by then, as it dates back to the late 1800s.

It was first served in men’s dining and social clubs (see the name) in New York, with the most famous being the Saratoga. 

But not to fear, eye for an eye… this recipe replaces bacon with eggs, focusing on a more weight-loss friendly ingredient and protein!

 

But, not all that is considered bad is actually bad; for the second time in this blog post, I’m mentioning moderation!

 

In order to have maximum flavor in this glorious fake-away, there is a small amount of very good quality mayonnaise (I like to use Calve’ or Hellmann’s), which is enhanced with a touch of black pepper and some lemon.

 

Did I dare say mayonnaise lemon pepper sauce? I did! 

 

You will love this recipe because it is tasty, quick, and easy to make in under 30 minutes and it is weight-loss and family-friendly.

 

Here’s your Saturday night meal sorted in the blink of an eye!

Let’s see what the main nutritional benefits of this sandwich are.

 

Skinless chicken breast has a glorious 31g of proteins every 100g of meat; in addition to this, it is also a great source of Vitamins, such as Vitamin D and B, calcium, zinc, and iron as well as traces of Vitamin C and A.

 

One single egg has on average (depending on its size) 7 grams of protein while having only 75 calories! It is additionally a source of vitamins, minerals, iron, and other disease-fighting nutrients such as zeaxanthin and lutein.

 

White bread should be consumed in moderation, however, it is normally reinforced with calcium, which is good for bone and teeth health.

 

Do not forget that this modified Chicken Sandwich also contains tomato, cucumber, and lettuce, which need no introduction!

 

Try this chicken club sandwich and learn how to make lemon pepper sauce mayonnaise a great option, not something you run from, because… moderation is the name of the game!

 

Get cooking now, enjoy in less than 30 minutes… go!

 ~~ Love chicken sandwiches? Try this Chicken Tikka Baguettes with Green Chutney Dressed Crunchy Salad 

club-sandwich-chicken

Egg and Chicken Club Sandwich Recipe | How to make Club Sandwich healthy?

Get cooking now, enjoy in less than 30 minutes… go!
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Brunch, Main Course
Cuisine: American
Diet: Low Calorie
Keyword: 30-Minute Meal, chicken sandwich, Healthy Brunch, healthy food, low calorie
Servings: 2 portions
Calories: 386kcal

Ingredients

  • 4 Slices of Bread White
  • 100 g Chicken Breast Skinless
  • 2 Eggs
  • 50 g Cucumber
  • 1 Tomato
  • 10 g Mixed Leaves
  • Salt and Pepper to Taste
  • For the Lemon Pepper Sauce Mayonnaise:
  • 1 tbsp Full-Fat Mayonnaise
  • 1/8-1/4 Tsp Cracked Black Pepper
  • ¼ Lemon its Juice and Zest
  • For the Side Salad:
  • 1 Carrot
  • ½ Red Onion
  • 50 g Cucumber
  • 1 tsp Extra Virgin Olive Oil
  • ¼ Lemon its Juice only
  • Salt and Black Pepper to Taste

Instructions

  • Start by preparing the side salad, as it is nicer when it gets the chance to sit in lemon juice for 15+ minutes. Clean the carrot and, using a potato peeler, cut it in thin long slices (do so as if you are ‘peeling the carrot’ thoroughly); then julienne the red onion and cut the cucumber in slices lengthwise and then again in threes – always lengthwise. We try to have the components of the salad as long and thin as possible, but at the same time wide.
  • Put the salad ingredients in a bowl and dress them with olive oil, lemon juice, salt, and pepper; mix well and set aside.
  • Now start preparing the salad components of the sandwich: thinly slice the tomato, wash and dry the leaves, and cut the cucumber in thick slices lengthwise. You would want the cucumber slices to be as long as the sandwich bread, so to cover the whole surface of a slice of bread with two pieces of cucumber.
  • For the Lemon Pepper Sauce Mayonnaise: In a small bowl, mix the mayonnaise, zest, and juice of ¼ of a lemon and the black pepper. Before zesting the lemon, ensure it is unwaxed.
  • For the protein components of the sandwich: thinly slice the chicken breast and grill with a little salt and pepper. Should your pan require it, use a low-calorie cooking spray to ensure the chicken doesn’t stick.
  • While the chicken grills, beat the two eggs with some salt and pepper and prepare two small, but thick patties, about the size or a bit larger, than the chosen bread slices.
  • Once all of the ingredients are ready, lightly toast the bread slices then start composing the sandwich: apply some mayonnaise on the bottom slice then build it up with the leaves, grilled chicken, then use the cucumber slices instead of the third bread slice, then the tomato, egg and finally the second bread slice, on which you will apply another bit of mayonnaise. Ensure all of the ingredients are equally spread among the two sandwiches, which can be held together with the help of a toothpick if needed.
  • Serve the sandwiches with the carrot and cucumber salad and enjoy!

Notes

If preferred, turkey can be used instead of chicken breast and egg white instead of the whole egg.
I like to use little full-fat mayonnaise, as the taste is delicious and I find it elevates the taste, but if preferred, a low-fat mayo can be used instead.
Vegetables can be used to further bulk up either the salad or sandwich; a good choice may be red, yellow, and green peppers or some thinly sliced white cabbage.
I used white bread for this sandwich, however whole-wheat of seedy bread are excellent choices as well.

Nutrition

Calories: 386kcal | Carbohydrates: 40g | Protein: 24g | Fat: 15g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 199mg | Sodium: 484mg | Potassium: 748mg | Fiber: 6g | Sugar: 9g | Vitamin A: 5966IU | Vitamin C: 30mg | Calcium: 143mg | Iron: 4mg
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This opening statement, this blog… they have been a long time coming. 

 

While looking from afar, I am sure my life does not appear as anything else but ordinary (there were probably three moments that changed the course of my story), some choices I made I hope will encourage change for better health for others, as much as they have for me. 

 

As any well-respected story, this is how it starts… 

 

Once upon a time in the late ’80s… 

 

But that would make this page way too long and way too boring, so flash forward… 

 

Elle

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