Question: What is a good chicken salad sandwich recipe for people with diabetes?
Answer: Low-fat milk or soy milk for your cereal or as a beverage Part skim-milk cheese added to your omelet Low-fat or nonfat yogurt with fruit or cereal, or in a smoothie Healthy Eating With Diabetes: Your Menu Plan Sample Daily Menu Options continued... Smart fats: Avocado added to your omelet Nuts for cereals or a yogurt parfait Extra virgin olive oil used in omelet Canola oil used in whole-grain muffins, pancakes, or waffles Lunch A sandwich or wrap with whole-grain bread or tortilla and a lean protein such as: Roasted turkey, skinless chicken, or lean beef or pork Part skim-milk cheese or soy cheese Water-packed tuna dressed in vinaigrette, yogurt, or light mayo A bean-based lunch such as: Bean burrito with whole-grain tortilla Hummus with whole grain-bread or vegetable dippers Vegetarian or lean-meat chili or bean stew Main-course salad made with: Dark green lettuce Lots of vegetables Lean meat, fish, beans, or cheese plus avocado and nuts, if desired Dressing made with extra virgin olive oil, canola oil, or yogurt Dinner High-fiber carb choices: Cooked grains like brown rice, quinoa, barley, bulgur, or amaranth Whole wheat bread, tortilla, pita bread, or buns Colorful vegetables on the side or in the main course Dark green lettuce for a side or dinner salad Fresh fruit on the side or with the entrÃ©e Lean protein (low in saturated fat): Grilled or baked fish, by itself or in a mixed dish such as tacos Skinless poultry -- grilled, baked, or stir-fried Lean beef or pork -- sirloin, tenderloin -- with no visible fat Part skim-milk cheese in entrees, such as eggplant parmesan, vegetarian pizza on whole wheat crust, vegetable lasagna, or enchiladas Smart fats: A sensible amount of extra virgin olive oil or canola oil used for cooking Nuts added to entrÃ©e or side dishes Avocado or olives with entrÃ©e or side dishes Sample Recipes Homemade Napa Almond Chicken Salad Sandwich To add a couple of servings of higher-fiber and nutrient-rich whole grains, serve this chicken salad on 2 slices of 100% whole-grain bread or in a whole-wheat pita pocket. Or make a wrap sandwich with a whole-wheat flour tortilla. Makes 4 or more servings. 3 cups shredded roasted or rotisserie chicken, skin removed 1 cup red grapes, cut in half 2/3 cup finely chopped celery 1/3 cup sliced almonds, honey roasted or plain roasted Healthy Eating With Diabetes: Your Menu Plan Sample Recipes continued... Dressing: 1/2 cup low-fat or light mayonnaise (or nonfat plain Greek yogurt) 2 tablespoons honey 2 tablespoons Dijon mustard 1/4 teaspoon black pepper Garnish (optional): 8 leaves romaine lettuce 8 slices of tomato In a medium bowl, combine shredded chicken, grapes, celery, and almonds. In a small bowl, combine dressing ingredients with whisk or spoon until smooth and blended. Drizzle dressing over the chicken and grape mixture and stir to blend. Spoon chicken mixture onto bread to make 4 or more sandwiches. Garnish with lettuce and tomato, if desired. Per serving, including bread (if 4 per recipe): 500 calories, 42 g protein, 51 g carbohydrate, 14 g fat, 2.6 g saturated fat, 6 g monounsaturated fat, 5 g polyunsaturated fat, 96 mg cholesterol, 7 g fiber, 764 mg sodium. Calories from fat: 25%. Omega-3 fatty acids = 0.4 gram, omega-6 fatty acids = 4.5 grams.