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

Ingredients

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
Topping
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

Directions

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

Dairy

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