The key to this sandwich is perfectly cooked chicken. Because this sub is jam-packed with grilled chicken, it’s important that the chicken isn’t dry or the sandwich will be dry. Just follow the directions for Basic Grilled Chicken (page 219), and you’ll be well on your way to prepping a delicious sub for the entire family. I love making the chicken on Sunday so I have it to use in recipes like this one over the next few days.

　　

Ingredients

makes 4 servings

　　1 (8-ounce) whole-grain or whole-wheat baguette

　　1/4 cup low-fat mayonnaise (no more than 2 g fat per tablespoon; I used Best Foods/Hellman’s)

　　1/2 cup shredded lettuce

　　1 large tomato, thinly sliced

　　1/2 cup onion slivers

　　1/2 cup red or green bell pepper strips

　　1 pound Basic Grilled Chicken (see page 219), breasts cut in half on the diagonal or to best fit, or lean, store-bought grilled chicken breasts or strips

　　Dried oregano, to taste

　　Crushed red pepper flakes, to taste

　　

Step 1

On a large cutting board, cut the baguette lengthwise as if you’re cutting a single sandwich roll (be careful not to separate the halves). Spread the mayonnaise evenly over the inside of the bottom half of the baguette. Evenly add the lettuce, tomato, onion, and peppers, followed by the chicken (the sandwich will be very full). Sprinkle oregano and red pepper flakes evenly over it. Cut the sandwich crosswise into 4 equal pieces. Serve immediately.

　　

nutrition information

Step 2

Each (1/4 sub, about 9 1/2 ounces) serving has:

　　

Step 3

Calories: 312

　　

Step 4

Protein: 32g

　　

Step 5

Carbohydrates: 33g

　　

Step 6

Fat: 5g

　　

Step 7

Saturated Fat: <1g

　　

Step 8

Cholesterol: 65mg

　　

Step 9

Fiber: 3g

　　

Step 10

Sodium: 440mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.