Recipe: Chicken Salad Sandwiches With Mango Chutney

CHICKEN SALAD SANDWICHES WITH MANGO CHUTNEY

Makes 4.

• 1/2 rotisserie chicken, meat picked and shredded (about 2 c.)

•1/2 c. Greek-style yogurt

• 1/3 c. mango chutney, big pieces chopped

• 3 celery stalks, with leaves, finely chopped (about 1/3 c.)

• 2 green onions, finely chopped

• Salt and pepper, to taste

• 8 slices whole-grain bread

Directions

In a bowl, stir together the chicken, yogurt, chutney, celery, green onions, a squeeze of lemon juice, salt and pepper. Taste and adjust seasonings, if necessary. Divide salad among four slices of bread; top with remaining slices.

Variation: Spread 1 tablespoon Indian mango pickle or lime pickle, or chopped kimchi, over the chicken salad.

Calories325Fat7 g

Sodium540 mgCarb35 g

Sat fat2 gCalcium160 mg

Protein29 gCholest61 mg

Dietary fiber5 g

CHEDDAR, CUCUMBER AND MARMALADE SANDWICHES

Makes 4.

• 8 slices pumpernickel bread

• 2 tbsp. butter, softened

• 2 tbsp. orange marmalade

• 1 c. thinly sliced cucumber

Directions

Spread the bread slices with butter and then a very thin layer of marmalade. Top 4 slices with cheese and cucumber and then with the remaining bread.

Variation: Substitute Branston pickle for the marmalade.

Nutrition information per serving:

Sodium574 mgCarb33 g

Sat fat10 gCalcium194 mg

Protein12 gChol45 mg

Dietary fiber3 g

Diabetic exchanges per serving: 2 bread/starch, 1 high-fat meat, 2 fat.

Makes 4.

• 4 eggs

• 6 tbsp. unsalted butter, softened

• 3/4 tsp. lemon juice

• Fine sea salt, to taste

• 1 small garlic clove, minced, optional

• 8 slices sandwich bread

• Pepper, to taste

• Lettuce leaves, for serving

Directions

In a small bowl, stir together the butter, lemon juice and a pinch of salt. Stir in the basil and the garlic, if using.

Spread the bread thickly with seasoned butter, all the way to the edges. Lay the egg slices on four of the bread slices and season with salt and pepper. Top with lettuce leaves and the remaining bread.

Variation: Top the eggs with several anchovy fillets. Substitute arugula or radicchio for lettuce.

Nutrition information per serving:

Calories366Fat24 g

Saturated fat13 gCalcium110 mg

Protein10 gCholest230 mgDietary fiber1 g

Diabetic exchanges per serving: 11/2 bread/starch, 1 medium-fat meat, 4 fat.

WHOLE-WHEAT DATE BREAD

Makes 1 loaf (enough for 8 sandwiches).

• 1/2 c. dark brown sugar

• 2/3 c. plain yogurt, buttermilk or sour cream

• 1 tbsp. honey

• 1 tbsp. vanilla extract

• 3 eggs, at room temperature

• 3/4 c. whole-wheat flour

• 11/2 tsp. baking powder

• 1/4 tsp. baking soda

• 1/2 tsp. fine sea salt

• 2/3 c. extra virgin olive oil

• Cream cheese, for serving

• Red seedless grapes, halved, for serving

Directions

Preheat oven to 350 degrees. Grease a 9-by-5-inch loaf pan. In a medium bowl, whisk together the sugar, yogurt, honey and vanilla. Whisk in the eggs, one at a time.

In a separate bowl, mix together the flours, baking powder, baking soda and salt. Whisk the dry ingredients into the wet, just until no longer lumpy. Using a rubber spatula, fold the olive oil into the batter in 3 additions. Fold in the dates.

To serve as sandwiches, cut into 1/2-inch-thick slices and make sandwiches with a layer of cream cheese studded with grape halves. Freeze any remainder; the bread can be sliced while frozen.

Variation: Add sliced black olives along with, or instead of, the grapes.

Nutrition information per sandwich:

Calories425Fat21 gSodium310 mg

Carbohydrates55 gSaturated fat3 gCalcium120 mg

Diabetic exchanges per serving: 1 fruit, 11/2 bread/starch, 1 other carb, 4 fat.

TURKEY AND APPLE SANDWICHES WITH MAPLE MAYONNAISE

Makes 4.

• 1/4 c. mayonnaise

• 11/2 tsp. maple syrup

• 1/2 lb. turkey or smoked turkey, sliced

• 1 apple, thinly sliced

Directions

In a small bowl, combine the mayonnaise and maple syrup; spread on 4 slices of bread, going all the way to the edges. Top with the turkey and apple slices and then with the remaining bread.

Variation: Add a large squirt of sriracha or other chile sauce to the mayonnaise.

Calories356Fat15 g

Sodium1,170 mgCarb41 g

Sat fat3 gCalcium59 mg

Protein16 gChol32 mg

Dietary fiber4 g