Lemon Pepper Chicken Sandwich

Pat the chicken breast dry with paper towels and place it between two sheets of plastic wrap; gently pound with a meat mallet until it is an even ½‑inch thickness.

Season both sides of the chicken with lemon pepper seasoning, a pinch of salt, and a pinch of black pepper; let it rest for 2 minutes to absorb the flavors.

Heat a non‑stick skillet over medium‑high heat and add 1 tbsp olive oil, swirling to coat the pan.

When the oil shimmers, add the seasoned chicken breast to the skillet. Cook for 4‑5 minutes on the first side without moving it, until a golden crust forms.

Flip the chicken and cook an additional 3‑4 minutes, or until the internal temperature reaches 165°F (165°F) and the meat is cooked through.

While the chicken finishes cooking, split the whole‑grain roll and toast it lightly in a toaster or on a clean side of the skillet for 1 minute, until just crisp.

Spread 1 tbsp light mayonnaise on the bottom half of the toasted roll.

Layer the cooked chicken on the mayo, then add a generous handful of baby arugula and the sliced tomato on top.

Close the sandwich with the top half of the roll, press gently, and let it rest for 1 minute to allow flavors to meld.

Slice the sandwich in half diagonally, serve immediately, and enjoy a fresh, low‑calorie lunch.