Diabetes Forecast

The Healthy Living Magazine

Watermelon Chicken Sandwiches

Per Serving

Watermelon Chicken Sandwiches

Makes: 4 servings
Serving Size: 1 open-faced sandwich
Calories 180
Fat 3.5 g
Saturated Fat 0.7 g
Trans Fat 0 g
Carbohydrate 21 g
Fiber 3 g
Sugars 5 g
Cholesterol 30 mg
Sodium 445 mg
Potassium 235 mg
Protein 16 g
Phosphorus 140 mg
Choices: Starch 1, Fruit 0.5, Lean Protein 2
  • Makes: 4 servings
  • Serving Size: 1 open-faced sandwich
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes


8 oz. boneless, skinless chicken breasts
3 black peppercorns
1/2 small small white onion, sliced
Water to cover
1 Tbsp. Dijon mustard
1/2 tsp. honey
4 slices pumpernickel bread, toasted if desired
4 thin (1/4-inch-thick) slices seedless watermelon, rind removed
1 cup baby arugula
1 tsp. olive oil
1/2 tsp. balsamic vinegar
1/4 tsp. sea salt


  1. Use grilled chicken or place the uncooked chicken breasts in a skillet with a lid. Add the peppercorns, onion, and enough water to cover. Bring to boiling over medium-high heat. Immediately reduce the heat to simmer and cover. Cook for 10 to 13 minutes, until the chicken is cooked through (it will be completely opaque). Remove the chicken from the poaching liquid with a slotted spoon. Place the cooked chicken on a cutting board and let it cool enough to handle.
  2. Meanwhile, mix together the mustard and honey. Spread the honey mustard over one side of each piece of bread. Slice the chicken into thin pieces and add them to the bread. Top each open-faced sandwich with a slice of watermelon.
  3. Toss the arugula with the olive oil, vinegar, and salt. Divide the arugula among the sandwiches, adding a pile on top of each watermelon slice. Serve each sandwich with a knife and fork.

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