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Dietitian's tip: A puree of roasted red pepper and walnuts adds hearty flavors to this fine sandwich. If you're short on time, substitute 1/2 cup bottled roasted red peppers for freshly roasted ones.
Serves 4
Ingredients
1 large red bell pepper (capsicum), roasted and seeded
1 shallot, chopped
1 1/2 tablespoons chopped walnuts
1 1/2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1/4 teaspoon plus 1/8 teaspoon salt
1/4 teaspoon plus 1/8 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
3/4 pound skinless, boneless chicken breasts
2 large portobello mushrooms, stemmed, brushed clean and halved
1 whole-grain baguette, cut crosswise into 4 sections, each about 6 inches long
4 butter (Boston) lettuce leaves
1 tomato, thinly sliced
Directions
Chop the roasted bell pepper coarsely. In a blender or food processor, combine the roasted pepper, shallot, walnuts, 1 tablespoon of the vinegar, the mustard, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Pulse a few times to puree and set aside.
In a large, nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium-high heat. Season the chicken breasts with the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Add the chicken to the pan and cook, turning once, until lightly browned on both sides and no longer pink on the inside (170 F if using a food thermometer), 3 to 4 minutes on each side. Transfer to a cutting board and let cool. Thinly slice the chicken lengthwise into strips.
In the same frying pan, heat the remaining 1 1/2 tablespoons olive oil over medium-high heat. Add the mushrooms and saute, turning frequently, until well browned, 7 to 9 minutes. Remove from the heat and drizzle with the remaining 1 1/2 teaspoons balsamic vinegar.
Using a serrated knife, split the baguette sections in half lengthwise. Spread about 1 tablespoon red pepper mixture on both halves of each baguette section. To assemble a sandwich, place 1 mushroom half on the bottom half of a baguette section. Top with 1/4 of the chicken, a lettuce leaf, and 1 or 2 tomato slices. Close the sandwich with the top half of the baguette section, and slice in half. Repeat to make 3 more sandwiches, and then serve. If making ahead, omit the red pepper mixture, wrap the sandwiches in plastic wrap and refrigerate. Spread the red pepper mixture on the baguettes just before serving.
Nutritional Analysis
(per serving)| Calories | 469 | Cholesterol | 72 mg |
| Protein | 37 g | Sodium | 317 mg |
| Carbohydrate | 52 g | Fiber | 8 g |
| Total fat | 13 g | Potassium | 736 mg |
| Saturated fat | 2 g | Calcium | 45 mg |
| Monounsaturated fat | 7 g |
