|Chicken breast halves||2 (5-ounce)|
|Lemon juice||¼ cup|
|Olive oil||2 tablespoons|
|Garlic clove, minced||1|
|Parsley, chopped (or 2 teaspoons dried)||2 tablespoons|
|Dash of black pepper|
|Italian bread (eg, ciabatta)||4 slices|
|Mozzarella (preferably fresh), sliced||3 ounces|
|Baby spinach||¼ cup|
- Combine chicken, lemon juice, olive oil, garlic, parsley, salt, and pepper in a resealable plastic bag. Marinate for 2 hours to overnight.
- Place chicken on grill or indoor grill pan coated with cooking spray. Grill over medium heat for 5-6 minutes on each side, or until cooked through. Remove chicken and reduce the grill to a low setting.
- Create 2 sandwiches with the chicken breast, tomato, mozzarella, and spinach. Place the sandwiches onto the grill. Place a flat weight over each sandwich, such as a plate with a canned food item on top of it. Grill for 2-3 minutes on each side, or until the bread is toasted and the cheese melts.
4 very lean meats; 2 starches; 1.5 medium fat substitutes; 1 fat; 1 vegetable
Side Suggestions: Spinach-vegetable Salad
Top baby spinach with sliced tomato, shredded carrots, sliced red onion, fresh mozzarella, and balsamic vinaigrette.
|Serving Size||½ of recipe|
|Saturated Fat||6 g|
|Dietary Fiber||3 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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