Spicy southwest chicken sandwich with veggies

By Jim Karas
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Getting a quick and nutritious meal on the table isn't as hard as it seems. A few simple tricks using store-bought prepared food can help you eat well, even when in a rush. Jim Karas shares three of his favourite dishes that all take five minutes or less to prepare!



  • 1/2 sprouted whole-grain English muffin or 1 slice sprouted whole-grain bread
  • 1 romaine leaf, torn into 2 or 3 pieces
  • 85 grams chicken breast (from rotisserie chicken)
  • 1/2 large yellow bell pepper, sliced
  • 1/3 cucumber, sliced into rounds

For the spicy sauce:

  • 3/4 cup 2 percent plain Greek yogurt
  • 1/2 small canned chipotle pepper, minced (more if you like it extra spicy)
  • 1/2 teaspoon adobo sauce
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 tablespoon honey
  • Juice of 1 lime
  • 1/2 tablespoon apple cider vinegar
  • 2 tablespoons freshly chopped cilantro


  1. In a small bowl, mix the ingredients for the spicy sauce (Reserve 1/3 for tomorrow’s snack).
  2. If necessary, slice the chicken to fit on the bread
  3. Spread one to two tablespoons of sauce on the bread; top the sauce with the romaine an then the chicken
  4. Enjoy this open-faced sandwich with a side of bell peppers, cucumber rounds, and remaining sauce for dipping

Gluten-Free Substitution: Swap the bread for gluten-free bread or a brown rice tortilla


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