Italian-style Ciabatta Sandwich

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation

Ingredients

for
4
Ingredients
2 Red onions (sliced)
olive oil cooking spray
4 skinless, boneless Chicken breasts
salt
freshly ground Black pepper
water (or chicken stock)
4 ciabatta Rolls
1 Tomato (sliced)
Arugula
4 Tbsps low-fat Mayonnaise
How healthy are the main ingredients?
MayonnaiseChicken breastsaltTomatoArugula
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Preparation steps

1.
Heat the oven to 200°C (180° fan) 400°F gas 6.
2.
Put the onions in a baking dish and spray with oil to coat lightly. Cook for 20-25 minutes until the onions are tender. Drain on absorbent kitchen paper.
3.
Season the chicken breasts with salt and pepper and place in a wide shallow pan. Just cover with water or stock, cover the pan and bring to a boil. Reduce the heat and simmer for 7-10 minutes until the chicken is cooked and there are no pink juices when the meat is pierced with a knife. Drain on absorbent kitchen paper.
4.
Split open the rolls and place a chicken breast on each roll. Top with tomatoes, onions and rocket. Place a spoonful of mayonnaise on top and season with black pepper.
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