Poached Chicken Sandwich W Lemon-Caper Mayo

Poached Chicken Sandwich W Lemon-Caper Mayo - 25g Carbs, 3g Fiber

From The South Beach Diet Phase 2
A quick, convenient, and healthy lunch option is hard to beat.
For a gourmet (and nutritious) take on fast food, try this
chicken sandwich. Those in Phase 1 can omit the bread and
make a "wrap" with the lettuce leaves instead.
Tender chicken breasts with a deliciously tangy dressing make
a great sandwich that requires little cleanup. You can poach
the chicken up to 2 days ahead; just remember to cool it
completely before refrigerating.
2 Servings

2 cups water
3/4 Tbsp fresh lemon juice
2 (6-oz) boneless, skinless chicken breasts
1/8 cup mayonnaise
1/2 Tbsp capers, drained, rinsed, and roughly chopped
4 slices whole-grain bread, lightly toasted
2 lettuce leaves
Salt and freshly ground black pepper

Bring water and 1/2 tablespoon of the lemon juice to a simmer
in a large, high-sided saucepan. Season chicken with salt and
pepper, add to water, and simmer, covered, 10 minutes. Remove
pan from heat and let stand, covered, for 15 minutes. Remove
to a plate and cool at room temperature, 5 minutes.

While chicken is cooking, mix together mayonnaise, remaining
lemon juice, and capers. Season to taste with pepper.

Make each sandwich with 2 bread slices, 1 chicken breast
(sliced in half lengthwise, if easier to manage), 2 tablespoons
mayonnaise, and 1 lettuce leaf. Slice in half and serve.

Nutritional Information:
420 Calories, 15g Total fat (2.5g Sat), 25g Carbs,
45g Protein, 3g Fiber, 540mg Sodium