RECIPE
ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
PHOTOGRAPHY
BRETT STEVENS
STYLING
MARIE-HELENE
CLAUZON
FOOD PREPARATION
PETA DENT
TOASTED CHICKEN,
SPINACH AND
MUSTARD SANDWICH
PREP TIME: 10 MINS
COOK TIME: 5 MINS
SERVES 2
(AS AN OCCASIONAL LIGHT MEAL)
4 slices Helga’s Lower Carb Soy
& Toasted Sesame bread
2 tsp 97% fat-free mayonnaise
1 tsp wholegrain mustard
1 cup baby spinach leaves
70g chargrilled skinless chicken
breast fillet, shredded (see
Cook’s Tip)
1 /2 small avocado, sliced
1 small red capsicum,
cut into thin strips
2 slices reduced-fat cheese
1 Place two slices of bread on
a clean board. Combine the
mayonnaise and mustard in a
small bowl. Spread over bread.
2 Top the bread with spinach
leaves, chicken, avocado,
capsicum and cheese.
3 Place the second pieces of
bread on top of the filling. Cook
in a sandwich press until bread is
golden brown. Cut in half to serve.
COOK’S TIP
For chicken, spray with cooking
spray and season. Cook on chargrill
preheated on medium for 3-4
minutes each side, or until cooked
through. Set aside to cool. ■
This month’s lunch club features chicken and salad with zing
Bright stuff
In association with Helga’s
HELGA’S TASTE
A source of fibre,
omega-3 and
protein, we used
Helga’s Lower Carb
Soy & Toasted
Sesame bread in
our sandwich.
Available at your
local supermarket.
NUTRITION INFO
PER SERVE 1710kJ,
protein 30g, total fat
18g (sat. fat 6g),
carbs 27g, fibre 8g,
sodium 519mg
- Carb exchanges 2
- GI estimate low
lunch club
diabetic living JULY/AUGUST 2018 73
How our
food works
for you
see page 90