Shredded Chicken Parmesan Sandwich

HomeClinics & ProgramsELLICSR KitchenShredded Chicken Parmesan Sandwich

Skill Level	Easy

Preparation Time	15 minutes	Total Time	100 minutes
Servings	8	Cost Per Serving	$2.33

2	Chicken Breasts
1	Medium Red Onion, thinly sliced
1 cup	Fennel, thinly sliced
1/4 cup	Cured Black Olives, pits removed and roughly chopped
1/2 cup	Frozen Spinach, broken up into small, 2-inch chunks
2 cloves	Garlic
3 cups (750 ml)	Tomato Puree
1 cup	Water
2 tbsp	Parmesan Cheese, grated
1 tbsp	Grape Seed Oil
8	Whole Wheat Buns, sliced and toasted
To taste	Sea Salt and Freshly Ground Black Pepper

Seasoning

1 tbsp	Dried Mushrooms (shiitake or porcini)
1 tsp	Fennel Seed, Dried Basil, Chili Flakes (optional)

Herb Salad

1/2 cup	Parsley
1 cup	Bitter Salad Greens (radicchio, arugula, etc.)
1/4 cup	Fennel Tops (optional)
1 tbsp	Lemon Juice
1 tsp	Extra Virgin Olive Oil
To taste	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 350 degrees F.
Blend the dried mushrooms, fennel seed, dried basil, and chili flakes in a spice grinder. Season the chicken breasts with the spice mixture, a pinch of salt and some black pepper.
Add grape seed oil to a large grill pan or sauté pan over medium high heat. Sear each side of the chicken breasts for about 3 minutes, just until golden brown. Remove from pan and place in a baking dish.
Add the onions to the pan (if the pan is dry, you can add a little more oil or some water). Saute until just soft. Add the garlic and fennel and cook for another 5 minutes. Add the tomato puree and water and bring to a boil. Remove from heat. Season with a pinch of salt, pepper and some of the mushroom seasoning. Add the sauce to the baking dish, almost covering the chicken. Top with the olives and spinach pieces. Cover with aluminum foil and place in the oven. Bake for about 1 and ½ hours.
Carefully remove the baking dish from the oven. Shred the chicken with two forks. Cover with grated parmesan cheese and broil in the oven for a couple minutes, until golden brown. Spoon some of the chicken and sauce onto a toasted bun. Toss the herb salad ingredients together and serve on the side.

PDF link to nutrition facts table for shredded chicken parmesan manwich

The amount and type of fat in your diet can affect your risk of cancer. Diets high in fat can increase prostate cancer risk. Saturated fat from meat and dairy products may also increase the risk of prostate cancer.
Lower the amount of total fat and saturated fat in your diet by choosing lean protein sources such as chicken breasts without the skin, fish, seafood and vegetarian options.
Choose whole grains and load up on vegetables to get more fibre. Diets high in fibre can help prevent prostate cancer.If you’re a prostate cancer survivor, a diet high in fibre may lower the risk of the cancer coming back. Fibre can help you get to and keep a healthy body weight by keeping you feeling full for longer. It also slows down the breakdown of your food into energy which keeps your blood sugar levels more stable. Stable blood sugar means your insulin levels will also be lower. Lower insulin levels may help slow the growth of prostate cancer cells.
If you are experiencing diarrhea from radiation treatment, choose a bread made with soluble fibre sources such as oats, barley or bean flour. Soluble fibre slows down the movement of food through your digestive system, which can help manage diarrhea.