SANDWICH SOLUTIONS

These marinades work for 1 to 11/2 pounds of boneless chicken breasts and/or thighs. Cut large breasts in half, and pound lightly between two pieces of waxed paper if necessary so that they are of uniform thickness. Marinate the meat (covered in the refrigerator) for an hour or overnight, then grill over medium heat, about 5 minutes per side until no longer pink within. This will make about 4 sandwiches.

SWEET CURRY MARINADE

Makes 4 sandwiches.

For a sandwich, add the chicken with a curried mayonnaise spread (just stir a little curry powder into your favorite mayo to taste), sliced tomatoes, lettuce and chopped cilantro.

• 2 tbsp. honey

• 1/4 c. white wine

• 1/4 c. orange juice

• 1/4 c. vegetable oil

• Salt and freshly ground black pepper to taste

Directions

Whisk together the honey, white wine, orange juice, curry powder, then whisk in the oil and season with salt and pepper. Marinate the chicken, covered, in the refrigerator for an hour or overnight.

Nutrition information per serving (using 1 lb. chicken breast):

Carbohydrates1 gSodium59 mg

Protein23 gCalcium16 mg

Fat10 gDietary fiber0 g

Saturated fat2 g

Diabetic exchanges per serving: 3 lean meat.

Makes 4 sandwiches.

This is more of a rub than a marinade. Use this chicken in a sub with plenty of tomatoes, lettuce, a little shredded Parmesan cheese and sprinkle with vinaigrette. The sandwich travels beautifully (and may be made a day ahead, allowing the flavors to marry).

• 2 tbsp. olive oil

• 2 tbsp. fresh chopped basil

• 2 tbsp. fresh chopped parsley

• 2 tbsp. fresh lemon juice

• Salt and freshly ground pepper to taste

Directions

In a blender or food processor, whir together the olive oil, herbs, garlic and lemon juice to make a paste. Rub over the chicken, cover, and marinate in the refrigerator for an hour or overnight.

Nutrition information per serving (using 1 lb. chicken breast):

Carbohydrates1 gSodium61 mg

Protein23 gCalcium18 mg

Fat10 gDietary fiber0 g

Saturated fat2 g