Recipe: Chicken and portobello baguette

Dietitian's tip: A puree of roasted red pepper and walnuts adds hearty flavors to this fine sandwich. If you're short on time, substitute 1/2 cup bottled roasted red peppers for freshly roasted ones.

   

Ingredients

Directions

Chop the roasted bell pepper coarsely. In a blender or food processor, combine the roasted pepper, shallot, walnuts, 1 tablespoon of the vinegar, the mustard, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Pulse a few times to puree and set aside.

In a large, nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium-high heat. Season the chicken breasts with the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Add the chicken to the pan and cook, turning once, until lightly browned on both sides and no longer pink on the inside (170 F if using a food thermometer), 3 to 4 minutes on each side. Transfer to a cutting board and let cool. Thinly slice the chicken lengthwise into strips.

In the same frying pan, heat the remaining 1 1/2 tablespoons olive oil over medium-high heat. Add the mushrooms and saute, turning frequently, until well browned, 7 to 9 minutes. Remove from the heat and drizzle with the remaining 1 1/2 teaspoons balsamic vinegar.

Using a serrated knife, split the baguette sections in half lengthwise. Spread about 1 tablespoon red pepper mixture on both halves of each baguette section. To assemble a sandwich, place 1 mushroom half on the bottom half of a baguette section. Top with 1/4 of the chicken, a lettuce leaf, and 1 or 2 tomato slices. Close the sandwich with the top half of the baguette section, and slice in half. Repeat to make 3 more sandwiches, and then serve. If making ahead, omit the red pepper mixture, wrap the sandwiches in plastic wrap and refrigerate. Spread the red pepper mixture on the baguettes just before serving.

Nutritional Analysis

(per serving)

Calories	469	Cholesterol	72 mg
Protein	37 g	Sodium	317 mg
Carbohydrate	52 g	Fiber	8 g
Total fat	13 g	Potassium	736 mg
Saturated fat	2 g	Calcium	45 mg
Monounsaturated fat	7 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Carbohydrates	3
Protein and dairy	1
Fats	2

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	3
Nonstarchy vegetables	1
Meat and meat substitutes	3
Fats	2

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	3
Vegetables	2
Meats, poultry and fish	3
Fats and oils	2

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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