Heros, submarines, hoagies — call them what you like. These American sandwiches are bigger than life. This one is easy to make for lunch or light supper and doesn’t break the carbohydrate budget.
▪ Any type of lean deli meat can be used.
▪ Fresh arugula and basil can be added.
▪ Prepare ingredients.
▪ Assemble sandwich.
Here are the ingredients you’ll need.
2 plum tomatoes, 1 grapefruit, 6 ounces roasted chicken breast, 2 small French or Italian whole grain rolls, about 2 ounces each and 1 small jar/can pimentos
Staples: olive oil spray, salt and black peppercorns
ITALIAN HERO SANDWICH
(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.
2 small French or Italian whole grain rolls (about 2 ounces each)
Olive oil spray
2 plum tomatoes, thinly sliced
4 ounces roasted chicken pieces (1 cup)
8 pitted black olives, cut in half
1 cup drained, canned pimentos, cut into strips
Salt and freshly ground black pepper
Slice rolls in half horizontally and remove the centers. Spray each side with olive oil. Layer the tomato and chicken on one side of the roll. Add the olives, pimentos, salt and pepper to taste. Cover with top of roll, cut in half and serve. Makes 2 servings.
Per serving: 309 calories, 6 g fat, 1.3 g saturated fat, 50 mg cholesterol, 22 g protein, 41 g carbohydrates, 6 g dietary fiber, 16 g sugars, 455 mg sodium.
Exchanges/Choices: 2 starch, 1 vegetable, 2 lean meat
Cut grapefruit in half and run knife around edge and between segments. Serve one half per person. Makes 2 servings.
Per serving: 39 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g protein, 21 g carbohydrates, 1 g dietary fiber, 9 g sugars, 0 mg sodium.
Exchanges/Choices: 1/2 fruit