Ingredients
4 boneless chicken breasts (6 oz each)
1 lemon (juiced)
4 garlic cloves, minced
1 tablespoon olive oil
1 tablespoon fresh thyme leaves or 1 tsp dried
1 tablespoon fresh rosemary or 1 tsp dried
Salt and pepper to taste
4 whole grain sub rolls or sandwich bread
4 large lettuce leaves
4 tomato slices
4 pickle slices or 2 tsp dill relish
4 onion slices or 2 green onions, thinly sliced
2 tablespoons Greek yogurt
1 tablespoon mayonnaise (optional, for tangy spread)
1 teaspoon lemon zest (optional)
1 teaspoon honey (optional)
Olive oil spray or butter, for brushing
Instructions
Preheat oven to 400°F (200°C)
In a small bowl, mix lemon juice, garlic, thyme, rosemary, olive oil, salt, and pepper to create a marinade
Brush marinade on chicken breasts
Place chicken on a baking tray lined with parchment paper
Roast breasts for 45 minutes or until internal temperature reaches 165°F
Meanwhile, prepare the lemon spread by mixing Greek yogurt, mayonnaise, lemon zest, and honey if using
When chicken is cooked, let rest for 5 minutes before slicing into thin strips
Toast the whole grain bread until lightly crispy
Spread lemon yogurt on each toasted half
Layer with lettuce, tomato, onion, and cooked chicken
Top with a second slice of bread and serve
Notes
For extra flavor, marinate chicken overnight in the fridge
Use leftover chicken to make lunchboxes or salads
For a vegan version, substitute chicken with tofu or a plant-based chicken alternative
Store leftover chicken in an airtight container in the fridge for up to 3 days
- Prep Time: 15
- Cook Time: 45
- Category: High Protein Meals
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 525
- Sugar: 2g
- Sodium: 350mg
- Fat: 24g
- Saturated Fat: 4g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 48g
- Cholesterol: 120mg