Nourish
Open-Face Chicken Oreganata
Sandwiches with Avocado Slaw
ACTIVE: 40 min. TOTAL: 40 min.
38g CARB
The quick tomato topping on these hearty
sandwiches will remind you of pizza. The
accompanying slaw swaps out mayo for
healthier avocado. Doubling up on the
chicken breasts gets you ahead of tomor-
row’s dinner; cook them on the grill if you
prefer (see Tips).
Slaw
1 small clove garlic
¼ tsp. salt
1 ripe avocado, divided
2 Tbsp. lemon juice
1 Tbsp. olive oil
4 cups coleslaw mix (half a
12- to 14-oz. bag)
¼ cup unsalted roasted sunflower
seeds
Sandwiches
2 boneless, skinless chicken
breasts (1 lb. total) (see Tips)
¾ tsp. ground pepper
4 tsp. extra-virgin olive oil,
divided
Yogurt with Berries & Granola
1 cup low-fat plain Greek yogurt +
½ cup sliced strawberries + 1/3 cup
low-fat granola + 2 Tbsp. sliced
almonds + 2 Tbsp. sunflower seeds
479 CAL / 48g CARB
BREAKFAST
Spinach-Feta Freezer Burrito +
Apple & Peanut Butter
(See Prep-Ahead Plan, p. 98) +
½ apple + 1 Tbsp. peanut butter
522 CAL / 53g CARB
Tip: To heat burrito in the microwave:
Unwrap and place on a microwave-safe
plate. Cover with a paper towel and
microwave on High until steaming hot
throughout, 1 to 2 minutes.
LUNCH
DINNER
- Find more meal plans at EatingWell.com/DiabetesMealPlans
2 ripe medium tomatoes (about
12 oz.), chopped
2 cloves garlic, minced
½ tsp. dried oregano
¼ tsp. salt
4 slices toasted whole-wheat
bread (2 oz. each)
- To prepare slaw: Mince 1 garlic clove
on a cutting board and sprinkle with ¼
tsp. salt. Use the broad side of a knife (or a
fork) to press and smear the garlic until it
makes a paste.
- Transfer the garlic paste to a medium
bowl. Add ½ avocado, lemon juice, and 1
Tbsp. oil and mash until mostly smooth,
with some chunks. Add coleslaw mix and
sunflower seeds; toss to coat well. Dice
the remaining ½ avocado and gently mix
in. Set aside.
- To prepare sandwiches: Cut each
chicken breast in half horizontally to form
2 thin cutlets. Sprinkle both sides of each
cutlet with pepper. Heat 2 tsp. oil in a large
nonstick skillet over medium-high heat.
Add the cutlets; cook, turning once, until
cooked through and no longer pink in the
center, 6 to 8 minutes. Transfer to a plate;
cover with foil and keep warm. (see Tips).
- Heat the remaining 2 tsp. oil in the pan
over medium-high heat. Add tomatoes,
garlic, oregano, and salt; cook, stirring,
until the tomatoes and garlic are softened
but not mushy, about 5 minutes. Remove
from heat.
- Place 1 cooked chicken cutlet on each
piece of bread and top with ¼ of the to-
mato mixture. Serve with the reserved
slaw.
SERVES 4: 1 sandwich + about ¾ cup slaw each
CAL 502, CARB 38g (fiber 10g, sugars 7g), FAT 24g
(sat. fat 4g), PROTEIN 34g, CHOL 63mg, SODIUM
627mg, POTASSIUM 870mg.
TIPS: Prefer to fire up the grill? Grill the
cutlets over medium-high heat, turning
once, until cooked through and no longer
pink in the center, 3 to 4 minutes per side.
If you like, you can prepare an additional
12 oz. of chicken cutlets to set aside
for Day 3. In Step 3, after removing the
chicken from the pan, repeat with an ad-
ditional 2 teaspoons oil and 4 additional
cutlets. Cover and refrigerate 4 cutlets
for dinner on Day 3.
SUMMER 2019 / DI ABETIC LI VING 97
Day 1
CAL
FIBER
SAT. FAT
PROTEIN
SODIUM
1,502
27g
14g
90g
1,489mg
