| Prep: 20 mins | Cook: 20 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 479 | 23g | 5g | 40g |
| sugars | fibre | protein | salt |
| 8g | 6g | 35g | 1.2g |
When I think about dishes that perfectly blend my roots with my West Coast lifestyle, this Grilled Chicken and Arugula Sandwich recipe always springs to mind. An all-time favorite at my family gatherings, it not only delights with its hearty flavors, but also embodies a wonderful contrast of culture, style, and texture that has become a cornerstone of my kitchen.
A Slice of Health and Happiness
This sandwich offers more than just exceptionally mouthwatering taste. Whole-grain bread, which is the selected grain for this dish, is loved for its high fiber content and its ability to help regulate blood sugar levels. The inclusion of arugula lends a distinct peppery flavor while providing doses of Vitamins A, C, and K. Chicken, of course, is a classic source of lean protein. With these ingredients and more, you’re serving up a dish that is as nourishing as it is satisfying.
Cultural Fusion at Its Finest
This hometown favorite recipe shares some affinity with the classic Chicken Milanese, swapping out the traditional bed of arugula for a whole grain sandwich format. At the same time, the refreshing hint of lemon and the choice of seasons echo some elements found in Gujarati Chicken Dhaniya (Cilantro). Serving this sandwich with a bowl of Dhokla or a grilled corn cob completes an East-meets-West meal that would be relished by anyone.
Every bite of this Grilled Chicken and Arugula Sandwich is a flavor-packed journey through my Californian life and Gujarati roots. It’s more than a dish; it’s the edible embodiment of the idea that food truly connects us all. It’s this intermingling of flavors, traditions, and health benefits that makes me return to this recipe time and again.
What You’ll Need
- 12 slices of whole grain bread
- 6 boneless, skinless chicken breasts
- 2 bunches of arugula, thoroughly washed
- 3 tomatoes, sliced
- 1 red onion, thinly sliced
- 6 tablespoons of olive oil
- Salt and pepper to taste
- 6 tablespoons of mayonnaise
- 6 slices of provolone cheese
- 2 fresh lemons
Method
Step One
Start by preheating your grill to a medium-high heat. While the grill is heating up, season the chicken breasts with salt, pepper, and 2 tablespoons of olive oil, ensuring that they’re evenly coated on all sides.
Step Two
Place the chicken breasts on the preheated grill and cook them for about 6 to 7 minutes on each side, until they’re thoroughly cooked and the internal temperature reaches 165 Degrees Fahrenheit. Remove the chicken from the grill and let it rest.
Step Three
While the chicken is resting, assemble the sandwiches. Start by spreading 1 tablespoon of mayonnaise on one side of each slice of bread.
Step Four
After the mayo, start layering the sandwiches. Put one slice of provolone cheese on each slice of bread. Then, on one slice of the bread (per sandwich), add on the sliced tomatoes and onions.
Step Five
After the chicken has finished resting, slice it into thin pieces. Distribute the chicken evenly on top of the tomatoes and onions on your sandwiches.
Step Six
For adding the arugula, first toss it in 4 tablespoons of olive oil, the juice from the 2 lemons, and season with salt and pepper to your liking. Then, top the chicken on your sandwiches with a generous amount of arugula.
Step Seven
Finally, close each sandwich with the second slice of bread (with mayo and cheese). To serve, you can either cut each sandwich in half or serve as is. Enjoy your delicious Grilled Chicken and Arugula Sandwich!
