4 boned skinned chicken breasts - (5 oz ea), all fat removed
1 Tbs balsamic vinegar
1 tsp olive oil
2 garlic cloves, minced
2 tsp minced fresh thyme
Freshly-ground black pepper, to taste
Butter-flavored cooking spray
1 1/2 lb red onion, sliced thin
1 1/2 oz sun-dried tomatoes
1/8 tsp Worcestershire sauce
1/8 tsp kosher salt, (optional)
1 tsp olive oil
4 French style rolls
= (whole-wheat if possible)
4 lettuce leaves


Place the chicken breasts in a shallow dish. Combine the vinegar, oil, 1 clove minced garlic, thyme, and pepper and drizzle over the chicken. Cover and refrigerate overnight to marinate.
Coat a non-stick covered skillet with cooking spray. Add the onion and remaining garlic with 2 tablespoons water. Cover and cook for 5 minutes until onion is wilted. Uncover and cook and stir until the onion begins to brown.
Reconstitute the sun-dried tomatoes in hot water as per package directions. Drain and chop fine. Place in a bowl and add the Worcestershire sauce, salt (if using), oil, and pepper, to taste.
Grill the chicken until done, about 5 to 6 minutes per side, turning once. Slice the rolls and as the chicken is turned, coat the rolls with cooking spray and toast over the coals.
Place the bottom half of each roll on a plate. Top each roll with lettuce leaf. Top with chicken, and 1/4 of the onion and tomato mixture. Cover with roll tops. Serve immediately.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Very Lean Protein, 3 Carbohydrate (1 1/2 Bread/Starch), 4 Vegetable).
Nutrition Facts: 362 calories (15% calories from fat), 41 g protein, 7 g total fat (0.9 g saturated fat). 42 g carbohydrates, 7 g dietary fiber, 82 mg cholesterol, 374 mg sodium.