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Becky Luigart-Stayner; Katie Stoddard Photo by: Becky Luigart-Stayner; Katie Stoddard

Chicken Sandwich with Arugula and Sun-Dried Tomato Vinaigrette

Cooking Light MARCH 2004

  • Yield: 4 servings


  • Cooking spray
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped drained oil-packed sun-dried tomato halves
  • 1/4 cup balsamic vinegar
  • 1 garlic clove, minced
  • 4 (2-ounce) onion sandwich buns
  • 2 cups trimmed arugula


Preheat broiler.

Heat a grill pan coated with cooking spray over medium-high heat. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each piece to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides evenly with 1/8 teaspoon salt and black pepper. Add chicken to pan, and cook 4 minutes on each side or until done.

While chicken cooks, combine 1/8 teaspoon salt, tomatoes, vinegar, and garlic, stirring with a whisk.

Place buns, cut sides up, on a baking sheet. Broil 1 minute or until lightly toasted. Place 1 chicken breast half on bottom half of each bun. Add arugula to tomato mixture, and toss gently to coat. Arrange about 1/2 cup arugula mixture over each chicken breast half. Cover with tops of buns.

Nutritional Information

Amount per serving
  • Calories: 376
  • Calories from fat: 15%
  • Fat: 6.4g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 1.7g
  • Protein: 45.4g
  • Carbohydrate: 32.4g
  • Fiber: 1.7g
  • Cholesterol: 99mg
  • Iron: 3.3mg
  • Sodium: 570mg
  • Calcium: 109mg

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Chicken Sandwich with Arugula and Sun-Dried Tomato Vinaigrette recipe