Healthy Insights - lose the weight, gain the health
View All Blog Articles | View All Food & Recipe Articles

BBQ that’s PDQ and ITB

BBQ sandwich


The topic of “barbecue” can be pretty delicate. To start with, there is no widely held agreement on its spelling. Is it barbecue, barbeque, bar-b-que, or BBQ? Then, there is the ‘cook with charcoal or gas?’ question. Slow cooked over low heat, or seared over high heat? Is the sauce tomato-based? Vinegar-based? Mustard-based? Sweet? Sour? Or is a sauce an abomination and should you use a dry rub?

 

There are two things that people can agree on though: Good barbecue can be a bit of a production to make, and it tastes great. Oh, there are two other things we should agree on: It’s pretty high in calorie and definitely not “in the box.”

Or is it? Is there a way to get that great barbecue flavor without blowing your diet? Indeed, there is.

 

 

Barbecue Chicken Sandwiches



Ingredients:
2 Portobello mushroom caps, at least 4 inches in diameter
2 teaspoons soy sauce, divided
1 HMR Chicken with Barbecue Sauce with Rice and Beans Entree
Lettuce, tomato, and onion to add to the sandwich
Ketchup and mustard, to taste

Directions:
Preheat the oven to 400 degrees.

Clean the mushroom caps and discard the stems. Pour 1 teaspoon soy sauce into each mushroom cap. Roast the mushrooms for 20-25 minutes. They should be lightly browned on the bottom. Remove from the oven and drain any excess moisture.

While the mushrooms are baking, slice the vegetables you want to add: Lettuce, tomatoes, onions.

When the mushrooms are finished cooking, microwave the Chicken with Barbecue Sauce Entree until warm. Set the chicken piece from the entree aside. Stir the rice and beans together with the remaining barbecue sauce.

Now, build your sandwich: mushroom cap, condiments, vegetables, chicken, condiments, mushroom cap.

Serve the rice and bean mixture on the side.

370 calories
2 vegetable servings
Appropriate for the Healthy Solutions diet and Phase 2
 

Click here to rate, review, or print this recipe.

 


*PDQ: Pretty Darn Quick
**ITB: In the Box
  

 

by KeithVanGasken on 01/24/2012 | Share Story With a Friend

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box

About the Author

Keith Van Gasken

Keith Van Gasken began obesity treatment in a clinic setting in 1982, and has been with HMR since 1992. Roles have included health educator & mentor, as well as program and product development, with a special affinity for product & recipe development. He has maintained a 100-lb. weight loss since 1982.

Comments (5) Post a comment
"Wife of originator" finds this to be a delicious way to use all of that tasty sauce from the entree to flavor the sandwich.
by elveegee on 01/25/2012
GREAT thinking outside the box....to keep up in the box! THANKS!
by GarpBitBonkie on 01/25/2012
Hope you both enjoy the recipe. My wife gave it 2 thumbs up.
by KeithVanGasken on 01/24/2012
Sounds awesome. I'm picking up portabellos for another recipe, I will get a couple of extras for this.
by Chocmom on 01/24/2012
Great recipe idea! I would never have thought to make a sandwich using mushroom but I love em' so that sounds like worth the effort!
by Chrissy78 on 01/24/2012