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Low Fat Bread Recipes - Low Fat Recipes - Fat Free Recipes - No Fat Recipes - Low Calorie Bread Recipes - Diet Recipes

The Mariner's Barge - Low Calorie, Low Fat Bread Recipes

The secret ingredient in The Mariner's Barge is sea salt that has been gently massaged into lean chicken tenders before slowly cooking to a caramelized stage.  Sea salt can be found in your favorite 'large marketplace', specialty shops, or purchased online.  If purchased loose, it's very economical - about 25 cents to fill a good-sized shaker.  If you cannot find sea salt, then substitute coarsely grained salt or regular salt.

We also used Earthgrain's Oatberry Wheat bread - which is 'to live for'!  Please feel free to substitute your favorite breads.    

Preparing chicken:

Start with lean, white chicken tenders.  A half-pound will make three generous sandwiches.  Gently rub the sea salt into the meat.  Next, spray non-stick cooking spray in a pan and cook at medium heat until meat is almost done on one side.  It will be a light golden brown color - very rich looking.  If your pan begins to stick, simply add more spray BUT please be careful! You'll need to remove your pan before spraying.  If you hit the flame it will belch out (Trust me, I know this!) (Please don't ask why!!!).  

After your chicken has 'caramelized' on both sides, remove and add to the pan:

- freshly sliced onion rings

- freshly sliced mushrooms

- red roasted peppers (Vlassic makes some great hum-dingers!)

Cook until mix is done; onions will appear clear.  The mix should look 'grilled' by the heat from the pan.

In another pan, spray bread thoroughly with REFRIGERATED no calorie butter spray.  Slowly toast on one side in your pan that has been sprayed with non-stick cooking spray.  You want your bread to be hard and crispy which will bring out a 'buttery' taste on the crust.  Spread a bit of LIGHT Mayo onto each underside of your toast.  Assemble your sandwich by adding chicken, grilled onions, mushrooms and the roasted peppers.  Enjoy!

This generous toaster sandwich contains about 350 calories and minimal fat.

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Low Fat Great Links

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