Dinner in Minutes

Savor late summer with this easy chicken sandwich

Chicken Roll with Peppery Bean Salad.
Chicken Roll with Peppery Bean Salad. TNS

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.

Countdown:

Make Peppery Bean Salad.

Prepare chicken dish.

Shopping list:

To buy: 1 medium green bell pepper, 3 / 4 pound roasted or rotisserie chicken breast, 1 small bottle reduced-fat olive oil and vinegar dressing, 1 bottle low-sugar barbecue sauce, 1 small container ground cumin, 1 small container chili powder, 1 small can reduced-sodium red kidney beans, 1 bottle hot pepper sauce, and 1 small package whole wheat hamburger rolls.

Staples: garlic, salt and black peppercorns.

Linda Gassenheimer is the author of over 30 cookbooks her newest, The 12-Week Diabetes Cookbook, podcastswww.880thebiz.com click for raffle; Connect with Linda @FoodNewsandViews, Linda@DinnerInMinutes.com, twitter @Lgassenheimer

Barbecued Chicken Roll

Yield: 2 servings

Recipe by Linda Gassenheimer.

1/2 pound roasted or rotisserie chicken breast, skin and bones removed

1/2 cup low-sugar barbecue sauce

1 medium garlic clove, crushed

1/2 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.

Nutrition | Per serving: 389 calories (13 percent from fat), 5.8 g fat (1.2 g saturated, 1.4 g monounsaturated),105 mg cholesterol, 35.5 g protein, 44.6 g carbohydrates, 3.3 g fiber, 967 mg sodium

Peppery Bean Salad

Yield: 2 servings

Recipe by Linda Gassenheimer.

1 tablespoon reduced-fat olive oil and vinegar dressing

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1 medium green bell pepper, sliced (about 2 cups)

1/2 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.

Nutrition | Per serving: 115 calories (16 percent from fat), 2 g fat (0.3 g saturated, 0.5 g monounsaturated), 1 mg cholesterol, 6.4 g protein, 19.9 g carbohydrates, 5.6 g fiber, 51 mg sodium

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