Chicken French Dip Sandwiches

Chicken French Dip Sandwiches

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From: EatingWell Magazine, May/June 2015

In this healthy recipe makeover, chicken breast replaces sliced beef and we skip cheese for a healthier, but still delicious dunkable French dip sandwich. Serve with a mixed green salad or a vinegary slaw.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 8-ounce boneless, skinless chicken breasts
  • ½ teaspoon poultry seasoning
  • ½ teaspoon salt, divided
  • ¼ teaspoon ground pepper
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 medium onion, thinly sliced
  • 8 ounces sliced mushrooms
  • ¼ cup dry sherry
  • 1½ cups low-sodium chicken broth
  • 1 tablespoon Worcestershire sauce
  • 1 20-inch baguette, preferably whole-wheat

Preparation

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  1. Cut chicken breasts in half horizontally. Cover with plastic wrap and pound with a smooth meat mallet or a heavy pan to an even ¼-inch thickness. Sprinkle with poultry seasoning, ¼ teaspoon salt and pepper.
  2. Preheat oven to 400°F.
  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a clean cutting board; cover to keep warm.
  4. Add 1 tablespoon oil to the pan. Cook onion and mushrooms over medium heat, stirring occasionally, until light brown, 6 to 8 minutes. Add sherry and cook, stirring, for 1 minute. Stir in broth, Worcestershire and the remaining ¼ teaspoon salt. Bring to a boil and cook until the liquid is reduced slightly, about 5 minutes.
  5. Meanwhile, cut baguette into 4 portions and slice horizontally. Pull out the soft inner bread; brush the insides with the remaining 1 tablespoon oil. Toast on a baking sheet in the oven for about 10 minutes.
  6. To serve, strain the liquid from the mushroom mixture for dipping. Slice the chicken into strips. Divide the chicken and mushrooms among the baguette pieces to make 4 sandwiches. Serve with the dip.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Serving size: 1 sandwich with ¼ cup dip
  • Per serving: 449 calories; 15 g fat(2 g sat); 8 g fiber; 46 g carbohydrates; 37 g protein; 19 mcg folate; 63 mg cholesterol; 4 g sugars; 0 g added sugars; 25 IU vitamin A; 4 mg vitamin C; 31 mg calcium; 2 mg iron; 771 mg sodium; 537 mg potassium
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, 1 vegetable, 3 lean meat, 2 fat

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