Recipes: Grilled Chicken Sandwich with Sun Dried Tomatoes

the recipes

may 2000

Grilled Chicken Sandwich with Sun Dried Tomatoes

Grilled Chicken Sandwich with Sun Dried Tomatoes

(makes 4 servings)

4	5-ounce (150 g) boneless skinless chicken breasts, all fat removed
1	tablespoon (15 ml) balsamic vinegar
1	teaspoon (5 ml) olive oil
2	cloves garlic, minced
2	teaspoons (10 ml) minced fresh thyme
	freshly ground pepper
	butter-flavored cooking spray
1 1/2	pound (720 g) red onion, sliced thin
1 1/2	ounces (42.5 g) sun-dried tomatoes
1/8	teaspoon (0.6 ml) Worcestershire sauce
1/8	teaspoon (0.6 ml) kosher salt (optional)
1	teaspoon (5 ml) olive oil
	freshly ground pepper
4	French style rolls, whole wheat if possible
4	lettuce leaves

Place the chicken breasts in a shallow dish. Combine the vinegar, oil,1 clove minced garlic, thyme, and pepper and drizzle over the chicken. Cover and refrigerate overnight to marinate.
Coat a non-stick covered skillet with cooking spray. Add the onion and remaining garlic with 2 tablespoons (30 ml) water. Cover and cook for 5 minutes until onion is wilted. Uncover and cook and stir until the onion begins to brown.
Reconstitute the sun-dried tomatoes in hot water as per package directions. Drain and chop fine. Place in a bowl and add the Worcestershire sauce, salt (if using), oil, and pepper, to taste.
Grill the chicken until done, about 5 to 6 minutes per side, turning once. Slice the rolls and as the chicken is turned, coat the rolls with cooking spray and toast over the coals.
Place the bottom half of each roll on a plate. Top each roll with lettuce leaf. Top with chicken, and 1/4 of the onion and tomato mixture. Cover with roll tops. Serve immediately.

Per serving:	362 calories (15% calories from fat), 41 g protein, 7 g total fat (0.9 g saturated fat). 42 g carbohydrates, 7 g dietary fiber, 82 mg cholesterol, 374 mg sodium
Diabetic exchanges:	4 very lean protein, 3 carbohydrate (1 1/2 bread/starch), 4 vegetable)

Zesty Cole Slaw

(makes 6 servings)

1	pound,(454g) bag cole slaw mix
1/2	red bell pepper, about 4 ounces (120 g), cut into julienne strips
1/4	cup (50 g) nonfat mayonnaise
1	teaspoon (5 ml) ground cumin seeds
1	teaspoon (5 ml) ground coriander seeds
1	teaspoon (5 ml) sugar substitute, one to one
1	teaspoon (5 ml) Worcestershire sauce
1	teaspoon (5 ml) Dijon mustard
1	tablespoon (15 ml) malt or cider vinegar
	juice of 1 lime

Place the cole slaw mix in a large bowl. Add the bell pepper.
In a small bowl combine the remaining ingredients. Toss with the vegetables and allow to refrigerate for 1 to 3 hours before serving.

Per Serving:	37 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 8 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 115 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

Iced Coffee Floats

(makes 4 servings)

4	cups (960 ml) brewed strong coffee
2	cups (400 g) vanilla fat free, sugar free ice cream
	cocoa powder for garnish

Fill 4 tall glasses with ice cubes. To each glass add 1 cup (240 ml) coffee and top with 1/2 cup (100 g) scoop of ice cream.
Sieve cocoa powder over the ice cream. Serve immediately.

Per serving:	90 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 20 g carbohydrates, 0 dietary fiber, 0 cholesterol, 55 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

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