Diabetes Lunch Menu

Chicken, Onions and Mushrooms Rolls (Serves 4)

Ingredient:

120g boneless and skinless chicken breasts
1-2 tablespoons light olive oil
1 cloves garlic, minced
1-2 small onions, sliced thinly
4 large mushroom, sliced thinly
4 multi-grain bread rolls cut in half

Sauce:

1 tablespoon low fat and salt mayonnaise
¼ teaspoons prepared horseradish
¼ teaspoon dijon mustard
2 teaspoon ketchup
1 teaspoon Worcestershire sauce

Method:

1. Preheat grill.
2. Lightly oil a nonstick frying pan. Over medium heat add garlic, then add in onion, and mushroom until golden brown or cooked through. Remove them from heat and set aside.
3. Place the chicken in the grill until well done. This should take about 5 minutes depending of the thickness of the chicken. Remove from grill and allow it to stand for 5 minutes.
4. Meanwhile mix you sauce.
5. After removing the chicken, heat the rolls on the grill, just before assembling.
6. Cut you chicken breast into thin slices.
7. To serve: To your bread rolls with chicken slices, onions, and mushrooms with a teaspoon of sauce. Serve warm.

Per Serving:

240 calories (18% calories from fat)
32g Protein
5g fat
1.6g saturated fat
20g carbohydrate
3g dietary fiber
70mg cholesterol
275gm sodium

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