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The Recipe Instructions |
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Ingredients
4 boned skinned chicken breasts - (5, all fat remov
1 tbsp balsamic vinegar
1 tsp olive oil
2 garlic cloves, minced
2 tsp minced fresh thyme
Freshly-ground black pepper, to taste
Butter-flavored cooking spray
1 1/2 lb red onion, sliced thin
1 1/2 oz sun-dried tomatoes
1/8 tsp Worcestershire sauce
1/8 tsp kosher salt, (optional)
1 tsp olive oil
4 French style rolls
= (whole-wheat if possible)
4 lettuce leaves
Directions
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 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.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Very Lean Protein, 3 Carbohydrate (1 1/2
Bread/Starch), 4 Vegetable).
Nutrition Facts: 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.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-04-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
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Per Serving (excluding unknown items): 116 Calories; 3g Fat (20.2% calories
from fat); 4g Protein; 22g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 289mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2
1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Grilled Chicken Sandwich With Sun Dried Tomatoes Recipe brought to you by Diet Recipes To-Go
Diet informationThe Zone Diet The Zone diet is a nutrition system first detailed by Barry Sears in a number of books, publications and an associated website. The Zone diet isn’t expressly a fat reduction diet, although some people find that they reduce body weight by following the zone diet. The main theory behind the Zone Diet is that if one can gain control of the amount of the hormones 'insulin' and 'glucogen', then your body releases eicosanoids (anti-inflamatory chemicals) which, as a consequence puts your body in a state of balance which is more wholesome than usual, which followers of the diet, refer to as '"he zone". Sears believes that when in the 'zone', your body is working at its best and, as a consequence, does not convert energy to unsightly fat. The main technique of the zone system is to monitor and control the precise ratio of carbohydrates to proteins, and to ensure you get large amounts of Omega 3 and omega 6. |