Country Dijon Chicken Sandwich

Filed under: Nutrition, Recipes

When you think of chicken what do you think of? If you are like most health-conscious people you probably think of chicken breasts. Boneless, skinless and lean these are an excellent source of protein. However, no one is claiming that chicken breasts are the tastiest protein sources on earth, so I recommend that a little variety is in order – boneless, skinless chicken thighs.

Chicken thighs are made up of darker meat than chicken breasts, have a slightly higher fat content and taste so much better than chicken breasts it is not even a comparison. The real kicker is that chicken thighs are generally significantly cheaper than their breast counterparts, which is always a nice bonus.

In celebration of the wonder of chicken thighs I have a simple and delicious sandwich recipe for you guys today.

Country Dijon Chicken Sandwich

Ingredients

  • 4-8oz (raw weight) of boneless, skinless chicken thighs cooked as desired
  • 1 Ezekiel english muffin
  • ~1 tbsp expeller pressed canola oil mayonnaise
  • ~1-2 tsp country dijon mustard
  • 1 small handful of baby spinach
  • 10 baby carrots
  • 2 tbsp hummus

Directions

Cook the chicken thighs as desired (serving size as you desire). I simply cooked a bunch on a George Foreman grill. Toast the Ezekiel english muffin. Spread mayonnaise on both sides of the english muffin once it is done. Place spinach on both sides of the english muffin, on top of the mayonnaise. Place chicken on top of spinach. Spread mustard onto chicken. Enjoy!

The carrots and hummus are a simple vegetable side I like to have with my sandwiches. It provides a nice crunch and a slightly salty flavor. You could also do other simple things like lightly salted cucumber slices, bell pepper slices and hummus, celery sticks, etc. Th choices are nearly endless.

This is a simple and delicious sandwich that requires minimal prep, provides quality protein, healthy carbs, healthy fats and veggies while also tasting awesome. Eating healthy does not have to be difficult or bland, and for more great recipe ideas like this check out Dave Ruel’s Metablic Cooking cookbook, providing over 250 amazing recipes and on sale through this Friday at midnight for 52% OFF!

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Posted on April 7th, 2011 by Brian St. Pierre

5 Comments

  1. Paya, Says:

    arent chicken thighs super high in omega 6?

  2. Brian St. Pierre Says:

    I wouldn’t say super high no. Especially if you are able to purchase pasture-raised chicken thighs, this will improve the fatty acid profile significantly.

  3. Glenn Says:

    In terms of omega 6, it’s not the chicken thighs I would worry about but the canola oil in the mayo.

  4. Brian St. Pierre Says:

    Glenn,

    1 tbsp of pure canola oil is going to have 2.6 grams of n-6, and 1.3 grams of n-3. Is that really a problem? It is mostly monounsaturated fats. Plus 1 tbsp of the mayo is not pure oil, it also contains eggs, vinegar and a few other ingredients, so the n-6 content will be that much lower. The much bigger concern is oils that contain significantly greater amounts of n-6 with little to no n-3 (such as corn).
    Even solid foods like almonds contain 3.4 grams of n-6, and walnuts have 10.6 grams of n-6 to 2.5 grams of n-3. Canola may not be my absolutely favorite oil, the fact is it is certainly better than the usual soybean oil mayonnaise.

  5. Glenn Says:

    Brian,
    That’s a good point. I withdraw my objection to your mayonnaise! ;)

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