Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Lunches > Sandwiches on Low-Sodium Bread with Unprocessed Meats

Low-Sodium Chicken and Roasted Bell Pepper Sandwich

A vibrant and flavorful sandwich featuring tender chicken breast and sweet roasted bell peppers, all on low-sodium bread. This recipe is designed for a satisfying and healthy low-sodium lunch.

Roasting the bell peppers brings out their natural sweetness, creating a delightful complement to the chicken. Enjoy this delicious and guilt-free meal!

Prep Time
10 minutes
Cook Time
20 minutes
Servings
1
Ingredients
  • 2 slices Low-Sodium Bread
  • 3 oz Cooked Chicken Breast (Unprocessed, Shredded)
  • 1/2 medium Bell Pepper (Red or Yellow)
  • 1 tsp Olive Oil
  • 1/4 tsp Garlic Powder
  • 1/2 cup Arugula
  • 1 tsp Balsamic Glaze (Low-Sodium)
  • to taste Black Pepper

Roasting the Bell Pepper

Preheat oven to 400°F (200°C). Cut the bell pepper in half, remove seeds and membranes. Toss with olive oil, garlic powder, and black pepper. Place the pepper cut-side down on a baking sheet and roast for 20 minutes, or until the skin is slightly charred. Let cool slightly, then peel off the skin and slice into strips.

Preparing the Chicken

Ensure the chicken breast is cooked and shredded. If you are cooking the chicken yourself, avoid adding salt. Baking or grilling the chicken without salt is recommended.

Assembly

On one slice of low-sodium bread, layer the arugula. Then add the shredded chicken and roasted bell pepper strips.

Finishing Touches

Drizzle the low-sodium balsamic glaze over the chicken and peppers. Top with the other slice of low-sodium bread. Cut in half, if desired, and serve immediately.

Nutrition Facts Estimated per 100g of product:
Calories: 170
Protein: 15g
Fat: 8g
Carbohydrates: 9g
Sodium: 70mg (estimated, varies with bread and balsamic glaze)

Note: These values are estimates and can vary based on specific ingredient brands and quantities used. Always check nutrition labels for the most accurate information.

Other Important Considerations for Nutrition:
Roasting the bell peppers enhances their natural sweetness without the need for added salt. Choose low-sodium balsamic glaze or use it sparingly. The arugula adds a peppery flavor and valuable nutrients. Ensure the chicken breast is cooked without added salt. Buying pre-cooked chicken breast will likely have added sodium, so cook your own.

← Low-Sodium Chicken and Avocado Wrap Low-Sodium Chicken and Vegetable Stir-Fry with Coconut Aminos →

FAQ

  • Can I use different colored bell peppers?

    Yes, you can use any color of bell pepper you prefer. Each color has a slightly different flavor profile.
  • Can I add cheese to this sandwich?

    While possible, most cheeses are high in sodium. If desired, choose a very small amount of a naturally lower-sodium cheese like Swiss or fresh mozzarella and use it sparingly. Check labels carefully.
  • Can I prepare the bell peppers ahead of time?

    Yes, you can roast the bell peppers ahead of time and store them in the refrigerator for up to 3 days. This can save time during lunch preparation.