Chicken and portobello baguette
Dietitian's tip: A puree of roasted red pepper and walnuts adds hearty flavors to this fine sandwich. If you're short on time, substitute 1/2 cup bottled roasted red peppers for freshly roasted ones.
SERVES 4
Ingredients
1 large red bell pepper (capsicum), roasted and seeded
1 shallot, chopped
1 1/2 tablespoons chopped walnuts
1 1/2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1/4 teaspoon plus 1/8 teaspoon salt
1/4 teaspoon plus 1/8 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
3/4 pound skinless, boneless chicken breasts
2 large portobello mushrooms, stemmed, brushed clean and halved
1 whole-grain baguette, cut crosswise into 4 sections, each about 6 inches long
4 butter (Boston) lettuce leaves
1 tomato, thinly sliced
Directions
Chop the roasted bell pepper coarsely. In a blender or food processor, combine the roasted pepper, shallot, walnuts, 1 tablespoon of the vinegar, the mustard, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Pulse a few times to puree and set aside.
In a large, nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium-high heat. Season the chicken breasts with the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Add the chicken to the pan and cook, turning once, until lightly browned on both sides and no longer pink on the inside (170 F if using a food thermometer), 3 to 4 minutes on each side. Transfer to a cutting board and let cool. Thinly slice the chicken lengthwise into strips.
In the same frying pan, heat the remaining 1 1/2 tablespoons olive oil over medium-high heat. Add the mushrooms and saute, turning frequently, until well browned, 7 to 9 minutes. Remove from the heat and drizzle with the remaining 1 1/2 teaspoons balsamic vinegar.
Using a serrated knife, split the baguette sections in half lengthwise. Spread about 1 tablespoon red pepper mixture on both halves of each baguette section. To assemble a sandwich, place 1 mushroom half on the bottom half of a baguette section. Top with 1/4 of the chicken, a lettuce leaf, and 1 or 2 tomato slices. Close the sandwich with the top half of the baguette section, and slice in half. Repeat to make 3 more sandwiches, and then serve. If making ahead, omit the red pepper mixture, wrap the sandwiches in plastic wrap and refrigerate. Spread the red pepper mixture on the baguettes just before serving.
Nutritional Analysis(per serving)Calories 469 Cholesterol 72 mg
Protein 37 g Sodium 317 mg
Carbohydrate 52 g Fiber 8 g
Total fat 13 g Potassium 736 mg
Saturated fat 2 g Calcium 45 mg
Monounsaturated fat 7 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 3
Protein and dairy 1
Fats 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Nonstarchy vegetables 1
Meat and meat substitutes 3
Fats 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 3
Vegetables 2
Meats, poultry and fish 1
Fats and oils 2
http://www.mayoclinic.com/health/hea...ecipes/NU00307
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