Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Onion-Smothered Chicken Sandwich

Cook Time
45 minutes
Total Fat
Saturated Fat
Dietary Fiber


  • 1 tsp extra virgin olive oil
  • 2 cups onions, sliced
  • 1/4 cup and 1 tbsp honey
  • 1/4 cup balsamic vinegar
  • 2 tsp red pepper flakes
  • 16 ounces chicken breast
  • 4 oz low-fat Swiss cheese
  • 4 sandwich thins (Orowheat suggested)
  • 1/2 tsp paprika
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 2 tbsp Dijon mustard


  1. Heat 1 teaspoon of extra virgin olive oil in a large non-stick skillet over medium-high heat.
  2. Add 2 cups of sliced onions, and cook for 1 minute.
  3.  Cover, reduce heat to medium, and cook for 6 minutes or until onions are soft. 
  4. Stir in 1/4 cup honey, v1/4 cup of balsamic vinegar, and 2 teaspoons of red pepper flakes.
  5. Cook, uncovered, for 10 minutes. Set aside.
  6. While onions are cooking, place chicken breast halves between two sheets of heavy-duty plastic wrap, and flatten to 1/2-inch thickness using a meat mallet or a rolling pin.
  7. In a small bowl, combine 2 tablespoons of Dijon mustard with 1 tablespoon of honey, 1/2 teaspoon of paprika, 1/8 teaspoon of salt, and 1/8 teaspoon of pepper.
  8. Heat a large grill pan or skillet coated with cooking spray over medium-high heat.
  9. Place the chicken, coated side down, in pan. Cook for 4 minutes.
  10. Brush chicken with the remaining mustard mixture.
  11. Turn chicken, and cook 4 minutes or until done.
  12. Place one chicken breast on each Orowheat thin slice, and top each with 2 tablespoons of the onion mixture.

Tags: Dinner, Cooking, Recipes, Food, Lunch

More Recipes


Grilled Ham and Apple Sandwich

Spruce up your ham and cheese sandwich with grilled apples and spinach.


Flatbread Chicken Sandwich

Spruce up your flatbread sandwich with a honey mustard dressing.


Bacon and Egg Sandwich

Bacon and veggies make for a tasty breakfast sandwich.


Roast Beef Blue Cheese Sandwich

This delicious sandwich is easy to make at home.