No breading, no frying — just shredded chicken simmered in crushed tomato with onion, garlic and spinach, then piled on a toasted bun with parmesan. Each sandwich is 43.5g of protein for 366 calories.

Shredding the chicken lets it soak up the tomato so every bite is saucy.

Ingredients

  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Canned crushed tomatoes — ½ cup (low-salt) [P 2 C 8 F 0]
  • Hamburger buns — 2, ~56 g each [P 10 C 56 F 4]
  • Light grated parmesan — 2 tbsp [P 4 C 1 F 2]
  • Onion — 1 small, chopped
  • Minced garlic — 1 tsp
  • Spinach — 1 cup, chopped
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, garlic powder, paprika, chilli powder — to taste

Method

  1. Cook the chicken. Season and pan-cook 6 minutes a side, then shred with two forks.
  2. Simmer. Return the chicken to low heat with the crushed tomatoes, onion, garlic and spinach; mix until the spinach wilts.
  3. Build. Toast the buns and pile on the chicken mix and parmesan.

What to eat it with

  • A side salad or soup.
  • A slice of mozzarella and basil — optional, more classic.
  • Steamed veg.

Variations

  • Panini: use bread slices and press it to hold together.
  • Spicier: more chilli or a pinch of red pepper flakes.
  • Lower carb: a thin bun or lettuce wrap.

Honest notes

  • Fibre: about 4g a sandwich, from the bun, tomato and spinach.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-sandwich 366 cal / 43.5g protein listed; no correction needed.