PESTO CHICKEN AND TOMATO SANDWICH
The Pesto Chicken and Tomato Sandwich is a flavourful, high-protein meal that combines juicy grilled chicken breast with aromatic pesto sauce and fresh tomato slices, all served on hearty whole-grain bread. This sandwich is packed with bold Mediterranean flavours, offering a delicious combination of creamy, tangy and savoury notes. The pesto adds a rich, herby depth, complementing the lean protein of the chicken, while the fresh tomatoes bring a refreshing juiciness. Whether you need a nutritious lunch, a post-workout meal, or a quick and satisfying snack, this sandwich is a great choice. It is simple to prepare, making it ideal for busy days when you want something wholesome without much effort. Enjoy it as an open-faced sandwich, or add another slice of bread to make it a heartier meal. Customise it with your favourite toppings for extra texture and taste.
RECIPE CATEGORY
Lunch, Snack, Brunch
SERVING SIZE
1 serving
CUISINE
Mediterranean, European
PREPARATION/TECHNIQUES
Grill, Quick & Easy, 5 Ingredients or Less
OCCASION/HOLIDAY
Picnic, Healthy Eating, Light Meal, Summer Snack
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Protein, Quick & Easy, Low Fat
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for Pesto Chicken and Tomato Sandwich:
- 1 slice whole grain bread
- 80g grilled chicken breast
- 1 tbsp pesto sauce
- 2 slices tomato
- ½ tsp olive oil (optional for added richness)
- Pinch of black pepper (optional for extra flavour)
FULL NUTRITIONAL INFORMATION
- Calories: 290 kcal
- Protein: 30g
- Carbohydrates: 22g
- Fibre: 5g
- Sugar: 3g
- Fat: 10g
- Saturated Fat: 2g
- Sodium: 320mg
- Iron: 12% DV
- Vitamin C: 10% DV
PREPARATION
- Preheat The Grill Or Pan: Heat a grill pan or non-stick skillet over medium heat.
- Grill The Chicken: Cook the chicken breast for about 4-5 minutes on each side until golden brown and fully cooked through.
- Prepare The Bread: Toast the whole grain bread lightly, if desired, for extra crunch.
- Spread The Pesto: Evenly spread the pesto sauce over the toasted bread.
- Layer The Chicken: Place the grilled chicken breast on top of the pesto-covered bread.
- Add The Tomatoes: Arrange the tomato slices over the grilled chicken.
- Season If Needed: Sprinkle with black pepper or drizzle with olive oil for extra flavour.
- Serve Immediately: Enjoy warm as an open-faced sandwich, or add another slice of bread for a full sandwich.
PREP TIME
5 minutes
COOKING TIME
5 minutes
TIPS
- Use High-Quality Pesto: Fresh basil pesto adds the best flavour, but store-bought works well too.
- Slice The Chicken Thinly: Ensures even cooking and better texture in the sandwich.
- Toast The Bread: Helps prevent it from becoming soggy from the tomatoes.
- Adjust Seasoning: A sprinkle of black pepper or a squeeze of lemon enhances the overall taste.
- Choose Ripe Tomatoes: Juicy, flavourful tomatoes make a big difference in taste.
- Use A Grill Pan: Gives the chicken a delicious charred flavour while keeping it juicy.
VARIATIONS
- Low-Carb Option: Serve the sandwich on lettuce leaves instead of bread.
- Extra Creamy Version: Spread a layer of Greek yoghurt or mashed avocado for added richness.
- Spicy Twist: Add red pepper flakes or a drizzle of hot sauce for some heat.
- Mediterranean Style: Add crumbled feta cheese and a few sliced black olives.
- Nutty Flavour: Use a walnut or almond pesto for a different taste profile.
- Gluten-Free Alternative: Use gluten-free bread to accommodate dietary needs.
PREPPING AND STORAGE
- Refrigeration: Store grilled chicken in an airtight container for up to 3 days. Reheat slightly before assembling the sandwich.
- Bread Storage: Keep whole grain bread in an airtight bag at room temperature for freshness.
- Not Recommended For Freezing: The texture of grilled chicken may change when frozen.
- Meal Prep Tip: Grill the chicken in advance and store it separately. Assemble the sandwich fresh for the best taste and texture.