Chicken Cheesesteak

cheesesteak

We’ve learned that people in south central and south eastern Pennsylvania are very passionate about the Philly Cheesesteak, and what it should--and should not--be. In our efforts to create a healthier cheesesteak for Super Bowl LII, we polled our Facebook fans to learn their preference about sauce – yes or no? The results were overwhelmingly pro-sauce.

However, to honor the revered Philadelphia tradition, we’re offering options to hold the sauce altogether (or keep it on the side). And, to please all of your family and friends, we also suggest a vegan version.

You may be thinking cheesesteak and healthy are just two concepts that don’t belong together. But we’ve found a way. Using reduced-fat cheese, and chicken breast instead of beef, we’ve significantly reduced the amount of fat and cholesterol; and a smaller roll reduces calories too. While the south Philly Cheesesteak is known for its Cheez Whiz, we went with the more traditional provolone.

Eliminate even more fat and calories by eliminating the chicken, adding mushrooms and making it a vegetable cheesesteak.

Preparation time: 30 minutes
Cooking time: 20 minutes
Total time: 50 minutes

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 to 2 large sweet onions, sliced
  • 4 bell peppers (red, green, yellow, orange), cut into strips
  • 8 oz. mushrooms, sliced, optional
  • ½ teaspoon salt
  • 1 teaspoon black pepper
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried thyme, optional
  • 1 lb. boneless, skinless, chicken breasts, sliced thin
  • 8 slices reduced fat provolone
  • 4, 7-inch Italian hoagie rolls
  • 1 cup sauce of your preference (pomodoro, pizza, marinara), heated, optional

INSTRUCTIONS

  1. Heat olive oil in large skillet on medium high. Add onions, bell peppers and mushrooms, if desired, salt and black pepper.
  2. Sauté vegetables, stirring often, for 15 to 20 minutes until soft and slightly browned, or caramelized. If mixture seems dry, add a little water.
  3. Add red wine vinegar and thyme, if desired, to vegetables and stir. Remove vegetables from heat and set aside. (Note: vegetables can be made ahead and reheated for later.)
  4. Add chicken to same skillet and sauté over medium high heat until cooked through, about 5 minutes. Add a little water if pan seems dry.
  5. If you prefer to have sauce mixed with the chicken, rather than served on the side, add one cup to the chicken now and stir. Remove from heat.
  6. Prepare the cheesesteak by placing two slices of cheese on the bottom of each roll (or use one slice for fewer calories and fat). Top with chicken, peppers and onions and serve. If taking to a party, cheesesteaks can be wrapped in wax paper and aluminum foil to keep warm (or to be reheated in the oven) until ready to serve.

Note: The hot chicken will melt the cheese on the bottom. An alternate method would be to add the cheese on top then broil in the oven a few minutes until cheese is melted.

Makes 4 cheesesteaks. Double the recipe as needed for more servings.

Nutritional Information
Per one chicken cheesesteak (no sauce): 536 calories; 14.7g total fat (6.0g saturated; 0.5g polyunsaturated, 2.5g monounsaturated); 1,404.0mg sodium; 90.0mg cholesterol; 58.1g carbohydrate; 6.3g sugars; 5.0g fiber; 41.5g protein; 358.7mg potassium.

Per vegetable cheesesteak with mushrooms (no sauce): 423.7 calories; 12.3g total fat (5.0g saturated; 0.5g polyunsaturated, 2.5g monounsaturated); 1,055.4mg sodium; 20.0mg cholesterol; 57.1g carbohydrate; 7.0g sugars; 5.4g fiber; 20.6g protein; 468.6mg potassium.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.