Lunch Chicken a la Redneck

Southwestern grilled chicken
  1. Diabetic
  2. Low Carb
  3. Healthy
  4. Low Fat
Preparation Time
5 minutes
Cooking Time
15 minutes


Skinless boneless chicken breast (One half)
Green beans - can be canned or fresh steamed
Sharp cheddar cheese, one slice
'Whataburger' Mustard
"Daisy" sour cream (In the handy squirt bottle)


(When a local four-star chef gives you a facebook "like" for your posting of this dish, you sort of have to share the recipe. Right?)

Nonstick grill pan, spray a small amount of Pam cooking spray in and put it on medium heat.

While the grill is heating up, prep the chicken using your favorite flavor spice blend, I like "Mrs. Dash" Garlic & Herb. Just sprinkle a little bit of it in a bowl then flip the chicken over in it a couple of times, pressing down a little to embed the spices. Set aside.

Steam the green beans (I use the great product, Ziploc Zip-n-Steam for this in the microwave believe it or not.) Apply a small amount of margarine in a small bowl, and sprinkle that with a little bit of salt.

While the green beans are steaming, get out one sammich slice of sharp cheddar cheese and slice it into eight skinny strips. Set aside.

By now your grill pan is hot. Put the chicken in. Meanwhile get out a plate and apply the mustard to it in two intersecting concentric oval circles. Grab the sour cream and squeeze out a couple of parallel lines of it intersecting the mustard. Trust me.

By now the green beans are ready, put them in the margarine/salt bowl and toss the mixture with a fork. Flip the chicken. Then place your green beans on the plate. Keep cooking the chicken until it's all white and no pink, and it's ready.

Place the cooked chicken on top of the mustard/sour cream puddle, pressing down slightly. Lay your slices of cheese on the chicken in a repeating X pattern. Place the finished dish in the microwave and zap on 50% power for 55 seconds to melt the cheese nicely and overall heat up the meal.


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