Caramelized Onion Sliders with Mushrooms and BBQ Chicken
Yield: 8 servings
Serving Size: 1 slider
These little sandwiches are full on flavor while being an excellent source of niacin. The Creamy Cabbage and Bok Choy Slaw adds a nice touch while lending support to a strong immune system.
3 chicken breast fillets (1 pound)
2 tablespoons olive oil, divided
1/2 cup barbecue sauce, no sugar added
1/2 teaspoon black pepper
1 large sweet onion, sliced into thin rings
4 ounces white mushrooms, sliced
8 small whole-wheat buns or rolls
2 tablespoons Creamy Cabbage and Bok Choy Slaw (below)
Salt to taste
Cut chicken fillets into 1/2-inch thick slices; cook in 1 tablespoon olive oil on medium-high heat until it loses its pink color and begins to brown, about 10 minutes. Add barbecue sauce, reduce heat to medium, and continue cooking uncovered until chicken has soaked up most of the sauce. In the meantime, prepare onion and mushrooms.
In a medium skillet, add remaining 1 tablespoon oil; turn heat to low. When oil is hot but not smoking, add onion, and cook until caramelized, approximately 15 minutes. Add mushrooms, and continue cooking until mushrooms release moisture and are tender, approximately 6 more minutes.
Place slightly warmed buns or rolls on a prep space; evenly distribute chicken slices. Next, top chicken with onion and mushrooms. Top off sliders with Creamy Cabbage and Bok Choy Cole Slaw. Add salt to taste.
Nutritional Data
Calories: 297
Total Fat: 8g
Saturated Fat: 2g
Trans Fat: 0g
Cholesterol: 49mg
Sodium: 265mg
Carbohydrates: 32g
Dietary Fiber: 4g
Sugars: 7g
Protein: 24g
Creamy Cabbage and Bok Choy Slaw
Yield: 6 servings
Serving Size: 2/3 cup
Here’s an old standard at any summertime barbecue; but this side just happens to be packed with superfood goodness. There is evidence in the scientific community to indicate a connection between cruciferous vegetables, such as cabbage, and a lower risk of premenopausal breast cancer.
1/3 cup mayonnaise, no added sweeteners (Duke’s is a favorite for this recipe)
2 tablespoons low-fat buttermilk
1 tablespoon low-fat milk
2 tablespoons 100% pure maple syrup
2 tablespoons white balsamic or apple cider vinegar
1/2 head cabbage, chopped
1 stalk bok choy, leaves removed and chopped
2 tablespoons diced red bell pepper
1 small carrot, peeled and shredded
Salt and pepper to taste
Add the first 5 ingredients to a blender, and blend until smooth. Place slaw dressing in a glass jar with a lid, and refrigerate until ready to use, chilling for approximately 2 hours.
Coarsely chop cabbage and bok choy; if using a food processor, add small chunks, being careful not to overpulse, as this will make it mushy. Combine in a large mixing bowl, the cabbage, bok choy, bell pepper, and carrot. Season with salt and pepper to taste.
Add slaw dressing to cabbage mix; stir to combine, cover, and refrigerate until ready to eat.
Tip: Cole slaw is always best eaten on the same day as prepared.
Nutritional Data
Calories: 88
Total Fat: 4g
Saturated Fat: 1g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 116mg
Carbohydrates: 11g
Dietary Fiber: 2g
Sugars: 8g
Protein: 1g
This and other Skinny Ms. Superfoods recipes can be found in:
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