If you’re trying to make healthy eating choices a daily habit, like I am, a good way to go is with a light lunch.

Planning ahead and finding low-calorie meals to take to work can help curb hunger pangs that lead to temptation from vending machines.

I eat chicken for dinner several days a week, so making an extra piece to shred for lunch takes no extra time. If you’re not a regular cook, the recipe below works with a rotisserie chicken from the grocery store, too.

This barbecue chicken sandwich comes together fast from leftovers and tastes great. It’s also less than 350 calories. I throw it in my lunchbox with some carrot sticks and an apple, and I’ve got enough protein to power through the rest of my workday.

Barbecue chicken sandwich


  • ½ cup shredded cooked chicken
  • ¼ cup shredded carrots
  • 2 tablespoons barbecue sauce
  • 2 teaspoons light ranch dressing
  • 1 small whole-wheat bun
  • 1 leaf romaine lettuce


Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

Makes one sandwich.

Nutrition per serving: 324 calories; 7 g fat (2 g saturated fat); 63 mg cholesterol; 39 g carbohydrates; 26 g protein;

4 g fiber; 657 mg sodium.

 — Eatingwell.com

Contact M. Clare Haefner at chaefner@kdhnews.com or (254) 501-7551.

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