Diabetes Forecast

By the Plate: Chicken Sandwich With Olive-Arugula Topping

This chicken sandwich and easy sides make for a speedy lunch. The chicken cooks in just 10 minutes and is delicious eaten cold on a warm day.


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Chicken Sandwich With Olive-Arugula Topping

    Makes: 4 servings
    Serving Size: 1 sandwich
    Calories 365
    Fat 14 g
    Saturated Fat 2.3 g
    Trans Fat 0 g
    Carbohydrate 27 g
    Fiber 5 g
    Sugars 4 g
    Cholesterol 65 mg
    Sodium 420 mg
    Potassium 405 mg
    Protein 32 g
    Phosphorus 315 mg
    Choices: Starch 2, Lean Protein 4, Fat 1

    Chicken Sandwich With Olive-Arugula Topping

    • Makes: 4 servings
    • Serving Size: 1 sandwich
    • Preparation Time: 5 minutes
    • Cooking Time: 10 minutes


    4 (4-oz) boneless chicken breast thin cutlets, rinsed and patted dry
    Nonstick cooking spray
    1 tsp. dried basil leaves
    1/2 tsp. onion powder
    1/8 tsp. dried pepper flakes
    8 oz. multigrain Italian bread, cut in half lengthwise
    2 cups packed arugula or spring greens
    1/4 cup diced red onion
    16 pitted kalamata olives, coarsely chopped
    1 1/2 Tbsp. extra-virgin olive oil
    1–1 1/2 Tbsp. red wine vinegar


    1. Heat a large skillet over medium-high heat. Coat the chicken with cooking spray and sprinkle with the basil, onion powder, and pepper flakes. Cook for 5 minutes on each side, or until the chicken is no longer pink in the center. If you’re not serving right away, cover the chicken and chill it in the refrigerator for up to 24 hours.
    2. Meanwhile, combine the topping ingredients in a medium bowl. Place the chicken on the bottom half of the bread, add the arugula mixture, and top with the remaining bread. Cut into four sections to serve.

    Recipe adapted from Two-Step Diabetes Cookbook by Nancy S. Hughes. Available at shopdiabetes.org, 800-232-6733, or bookstores nationwide.

    Additional Foods in This Meal


    6 oz plain nonfat Greek yogurt with 1/8 tsp ground cinnamon and 1 tsp toasted slivered almonds

    • Per Serving
    • Calories: 120
    • Carbohydrate: 7g
    • Choices: Fat-Free Milk 1, Fat 0.5

    Nonstarchy Veggies

    3/4 cup raw sugar snap peas

    • Per Serving
    • Calories: 30
    • Carbohydrate: 5g
    • Choices: Nonstarchy Vegetable 1

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