Buffalo Chicken Sandwich on Onion Bun or Roast Beef and Cheddar on Onion Bun

Day #11

Buffalo Chicken Sandwich on Onion Bun or Roast Beef and Cheddar on Onion Bun

Serves 4 Cost $2.23 per person 

• 4 boneless, skinless chicken breast halves
• 1/4 cup bread crumbs
• Salt and Pepper
• 1/4 cup your favorite hot suace
• 4 onion buns or multigrain rolls
• 4 lettuce leaves
• 4 tomato slices
• 4 Tbsp of fat free  ranch or Blue cheese dressing

Directions: Season chicken breasts with salt and pepper and coat each with bread crumbs.
Bake at 350 degrees for 20-25 minutes or until juice runs clear (165 *F is what chicken should be). Pour hot pepper sauce in a plastic bag. Shake cooked chicken breasts in bag. Place each coated breast on a roll. Top with a lettuce leaf, tomato slice, and 1 Tbsp of dressing.

*If you don't like hot sauce you could use your favorite BBQ Sauce. 

Nutritional Facts:

• 4oz Grilled Chicken Breast -                  125 cals. 0g Carbs
• 1/16 c. Italian Bread Crumbs                29 Cals. 5 g Carbs
• 1 Tbsp of Hot sauce                             23 Cals 0 g Carbs
• 1 Onion Bun                                         170 Cals 31 g Carbs
• 1 Tbsp Of Fat Free Ranch                   40 Cals 2 Carbs
• Lettuce and Tomato                            8 Cals, 2 Carbs

Total--- 392 Calories and 40 Carbs

* You can save some Calories and Carbs by switching to different buns or breads or not use the bread product at all. 

Roast Beef and Cheddar on Onion Bun

• 4-6 oz of thinly sliced roast beef (from the deli)
• Cheddar cheese Slices
• Banana Rings
• Onion Buns
• Horseradish sauce or sauce of choice

Directions:  Heat roast beef, place on bun with sauce, banana rings and cheese. Pop in the microwave for a few seconds to heat meat and melt cheese.