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Cajun Chicken Sandwich


4 boneless skinless chicken breast halves (about 4 ounces each)
2-3 tablespoons Cajun Spice Rub 
Nonstick cooking spray 
1/2 cup shredded nonfat or reduced-fat Swiss cheese 
4 whole wheat or multigrain burger buns 
4 slices tomato 
4 slices red onion 
4 leaves romaine lettuce 

1/4 cup nonfat or low-fat mayonnaise 
1 tablespoon mustard 
1 tablespoon honey


Rinse the chicken with cool water, and pat it dry with paper towels. Using your fingers, rub both sides of each piece of chicken with some of the rub. If you have time, set the chicken aside for 15 to 30 minutes to allow the flavors to better penetrate the meat. 

To make the dressing, place all of the dressing ingredients in a small bowl, and stir to mix well. Set aside. 

Coat a broiler pan with nonstick cooking spray, and arrange the chicken on the pan. Spray the tops of the chicken lightly with the cooking spray, and broil 6 inches under a preheated broiler, turning occasionally, for 12 to 15 minutes, or until the meat is nicely browned and no longer pink inside. (Alternatively, grill the chicken over medium coals for 12 to 15 minutes, or until done.)

Sprinkle 2 tablespoons of cheese over the top of each piece of chicken, and return the chicken to the broiler or grill for 30 to 60 additional seconds, or until the cheese has melted. (If you want toasted buns, split them open and place them on the broiler pan or grill along with the chicken during the last minute of cooking.)

Spread the top and bottom of each bun with some of the dressing. Place a piece of chicken on the bottom half of each bun, and top with a slice of tomato, a slice of onion, a lettuce leaf, and the top half of the bun. Serve hot. 

Yield: 4 servings

Nutritional Information
(per serving) 

Calories: 340 
Carbohydrate: 40 g 
Cholesterol: 67 mg 
Fat, 4.8 g 
Fiber: 2.2 g 
Protein: 35 g 
Sodium: 635 mg

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