About 48% of the adult American population prefer sandwiches. Studies have found that on any given day, 47% of the US population ate one or more sandwiches. This is mostly because of great convenience, versatility and affordability. Adults reported a higher energy intake of more than 278 kcal than the ones who did not consume sandwiches. This is because they make a substantial contribution to the total intake of energy which is about 12%. The best ones are mess-free and highly nutritious which makes it go-to comfort food.
Sandwiches come in a plethora of varieties like Grilled Chicken, Crispy Chicken, Buffalo, Burrito, Gyro-Beef and Gyro-Chicken options. You can also get them customized as per your soy, gluten and egg preferences. Healthy sandwiches work way more than just tingling your taste buds and filling your stomachs. They help improve attention, instill excellent dietary habits and boost academic performance among kids.
No wonder the sandwich market share is expected to increase by $11.69 billion from 2020 to 2025 with the growth momentum accelerating at 3.21% CAGR. This staple meal includes wraps and hotdogs under the term ‘sandwich’ and makes for a quintessential American meal. Here’s how to prepare one at home.
Grilled Chicken Sandwich
Chicken salad sandwich calories range from 400 to 600 or more. It will also depend on the amount of meat and condiments being added. You can consider grilled chicken which comes with multiple benefits like boosting immunity, increasing protein supply and supporting healthy bones. Pound the chicken to an even thickness, marinade well and toast both sides of the bread well. Make sure to add the desired toppings like basil, red onions or pickles before serving. The flavors burst in your mouth and make for a scrumptious meal.
Roasted Chicken Sandwich
Rotisserie chicken is a healthy choice for sandwiches. These are moist in nature and can blend extremely well with the bread. You can further increase the moistness by adding herbs, mayo and lemon slices. Add plenty of fresh bacon, avocados and tomatoes and keep stacking the bread pieces to create a big sandwich. Season with oregano, salt and pepper, thyme, sesame oil, garlic and onions. You can consider a balsamic dressing. Different roasted chicken recipes have different flavorings: garlicky to lemony to peppery obtained by injecting multiple rubs and marinades into the meat.
Mayonnaise Chicken Sandwich
Adding mayo to an ordinary sandwich can be a game-changer. It is known for high-end benefits like keeping your heart healthy and improving a rough skin texture. There are ample flavors to choose from: BBQ, citrus and honey, smoked lemon, lime and wasabi, ouzo and spicy. It is the ultimate condiment that tastes best when thick and cold. You can pick eggless mayonnaise in case you do not consume raw eggs. Mix all the ingredients like shredded chicken, mustard and spice powders, olive oil and paprika with mayonnaise and spread it over toasted bread and press down. Slice it into halves and serve.
Fried Chicken Sandwich
Chicken skinless thighs blended with spices and pickles and placed between bread make for the juiciest sandwiches ever. The meat must be evenly coated with brine mixture for at least 2-8 hours overnight. Chicken wings must be brined for at least 48 hours and breasts should be brined for a maximum 4-6 hours. It helps add the tastiest flavor while keeping the chicken soft and moist. Add flour mixture to proportion and carefully dip the chicken in hot oil. Fry for at least 6-9 minutes per batch for a golden-brown crispy texture. Spread mayonnaise on each bun and arrange the pieces. Cover the buns and serve hot.
Sandwich Pairings
A sandwich alone can be a classic enjoyable meal. But a few side dishes can allow diversity and ensure balanced eating. The best ones to consider are sweet potato fries, Macaroni salad, coleslaw, grilled cheese and tomato soup and grilled cheese and chili. French fries, roasted veggies and pickles are great complements as well. Slightly sweet white wines, lager and ale and champagnes go well with bread.
A few basic errors while preparing sandwiches are overstuffing, not drying your greens, loading up with cold cuts, not slicing them precisely and trying to manage with stale bread. Be careful of these blunders to be able to improve your sandwich-making skills. You can simply order cooked chicken from a nearby restaurant to save time and enhance the quality of your homemade sandwich.
