The quick tomato topping on these hearty and healthy chicken sandwiches will remind you of pizza. The accompanying slaw swaps out mayo for healthier avocado. Cook the chicken breasts on the grill if you prefer (see Tip) and consider making a double batch of the chicken for lunches and dinners later in the week.

Joyce Hendley
Source: Diabetic Living Magazine, Summer 2019




Instructions Checklist
  • To prepare slaw: Mince 1 garlic clove on a cutting board and sprinkle with 1/4 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 1/2 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 1/2 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.

  • 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 1/4 of the tomato mixture. Serve with the reserved slaw.


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 other meals. In Step 3, after removing the chicken from the pan, repeat with an additional 2 teaspoons oil and 4 additional cutlets. Cover and refrigerate for up to two days.

Nutrition Facts

501.7 calories; protein 34g 68% DV; carbohydrates 38.4g 12% DV; exchange other carbs 2.5; dietary fiber 9.9g 40% DV; sugars 7g; fat 24.4g 38% DV; saturated fat 3.8g 19% DV; cholesterol 62.7mg 21% DV; vitamin a iu 2305.7IU 46% DV; vitamin c 38.5mg 64% DV; folate 101.1mcg 25% DV; calcium 151.1mg 15% DV; iron 3.3mg 18% DV; magnesium 100.3mg 36% DV; potassium 870.2mg 24% DV; sodium 626.8mg 25% DV.