Food

Quick Recipes | Under 25 Minutes: Protein-Rich Grilled Bean/Chicken Sandwich

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Bhoomika GhaghadaFood,,,,,

When you’ve opted to break your general junk food fast, or you’re craving something delicious while feeling irrevocably lazy, an old-fashioned homemade sandwich is typically your best bet. It’s also a great alternative for protein-measuring fitness junkies, as it comes brimming with beans and/or chicken. Under 25 minutes.

Chopping Time: 10 minutes

Sauté time: 7 minutes

Grill time: 3 minutes

Ingredients:

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These ingredients create 4-5 sandwiches. Good for two.

For the sauté:

1 tsp of Olive oil

4 cloves of garlic, crushed

½ cup of onions, chopped

1/2 cup green pepper, chopped

1/4 cup cherry tomatoes, whole

1 can of black beans

1/2 cup of Basilico sauce/tomato puree

¼ cup fresh parsley, chopped

Salt, pepper, oregano & chilli flakes to taste

For Sandwich:

Wholegrain Bread, sliced

1 cup of olives

Optional: ¾ cup broccoli, chopped,

½ cup chicken, grilled

½ a beetroot, boiled separately

Directions

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  1. Heat a pan with 1 tsp of olive oil. Toss in the crushed garlic & onions – cook until golden.
  2. Add the cherry tomatoes, green peppers, and broccoli and cook for 2 minutes.
  3. Now, add black beans, the Basilico sauce & parsley to the mix. Season with salt, pepper, oregano and chilli flakes.
  4. Set mixture aside.
  5. Turn on the grill. Butter two slices of bread, add above mixture, olives, beetroot slices and grilled chicken [Season if needed].
  6. Grill for 3 minutes until the toast is crispy on the outside.

Serve hot with a side of fresh salad and lime. Maybe even add some cheese if you’re craving calories.

Let us know how it turns out! Bon Appetit.