If summertime has a signature sandwich, it might be the BLT. Here’s the bad news: that sandwich can contain more calories and fat grams than a Big Mac.
Don’t sweat it, because you can keep the combination of bacon, lettuce and tomatoes and save calories with today’s recipe.
My BLT Chicken is based on one of Bon Appetit’s most popular meals, and I keep the flavor in this dish while cutting the calories by 39 percent and slashing the fat by 63 percent.
Bon Appetit’s version calls for the chicken to be breaded and fried in olive oil, but I slim it down by coating the chicken with some light mayonnaise before breading and baking it.
This recipe includes panko, or Japanese bread crumbs. Some stores stock panko next to the regular bread crumbs, or you might find it in the Asian foods section.
I also use center-cut bacon instead of thick-cut and light mayonnaise in place of the full-fat version.
One serving of my BLT Chicken contains 383 calories and 16 grams of fat.
Kathy’s BLT Chicken
½ cup plus 2 tablespoons light
mayonnaise, divided use
1 teaspoon minced fresh rosemary
½ teaspoon finely-grated lemon peel
4 slices center-cut bacon, cut into
3 cups of ½-inch cubes of tomatoes
1 teaspoon cumin
1 package (5-ounces) mixed baby
1 tablespoon red wine vinegar
4 skinless, boneless chicken breast
1 cup panko (Japanese bread crumbs)
Salt and pepper to taste
Blend ½ cup of the light mayonnaise, rosemary and lemon zest in a small bowl and season the mixture with salt and pepper to taste. Refrigerate until ready to serve.
Cook bacon in nonstick skillet over medium heat until crisp. Add tomatoes and cumin. Increase heat to medium high and cook for 2 minutes. Add greens and toss until barely wilted, about 1 minute. Drain off excess liquid. Sprinkle vinegar over the mixture and toss to blend. Season with salt and pepper to taste and divide among 4 plates.
Preheat oven to 350 degrees. Set a rack on a foil-lined baking sheet. Spray the rack generously with cooking spray. Place panko in a shallow dish. Using a pastry brush, coat the chicken halves with the remaining 2 tablespoons of light mayonnaise. Press the chicken into the panko to coat on both sides. Put the chicken on the prepared rack and spray each piece lightly with cooking spray. Place the baking sheet on the bottom shelf of the oven and bake for 20 to 25 minutes, or until chicken is cooked through and coating is crispy. Place a piece of chicken on each plate of greens and serve each with 2 tablespoons of the rosemary-lemon mayonnaise.
Yield: 4 servings
Per serving: 383 cal, 16 g total fat, 74 mg chol, 28 g carbo, 31 g pro, 463 mg sodium, 2.3 g dietary fiber
Adapted from a Bon Appetit recipe