When using your broiler, pay close attention to the cooking time of whatever it is you’re making. The cheese on the top of this sandwich can go from perfectly melted and bubbly to burned in just a few seconds. And keep in mind that oven settings vary, especially broiler heat. I found this sandwich was perfectly warmed and melted around 1 minute, but that time could definitely be different based on the intensity of your individual broiler.

　　

Ingredients

makes 1 serving

　　1 slice whole-wheat or whole-grain bread (70 calories or less per slice), toasted

　　4 ounces Basic Grilled Chicken (see page 219), or lean, store-bought grilled chicken breast, cut into thin slivers

　　1 canned whole mild green chile

　　1 (1/4-inch-thick) slice beefsteak tomato, or 2 (1/4-inch-thick) smaller slices

　　1 ounce very thinly sliced 75% light Cheddar (I used Cabot’s)

　　1 tablespoon prepared guacamole (2 g of fat or less per tablespoon)

　　

Step 1

Preheat the broiler. Line a small baking sheet with foil.

　　

Step 2

Place the bread on the baking sheet. Top it with the chicken slices, followed by the chile, then the tomato. Lay the cheese evenly over the top. Broil until the cheese is melted (be careful not to burn it) and the chicken is slightly warmed through, 45 seconds to 1 minute. Top with guacamole. Serve immediately.

　　

nutrition information

Step 3

Calories: 297

　　

Step 4

Protein: 38g

　　

Step 5

Carbohydrates: 17g

　　

Step 6

Fat: 8g

　　

Step 7

Saturated Fat: 2g

　　

Step 8

Cholesterol: 74mg

　　

Step 9

Fiber: 3g

　　

Step 10

Sodium: 508mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.