The Italian sandwhich - pan bagna
( SERVES 4 )
Sandwiches for diabetics should not be made with just any bread. As the main energy source in bread, carbohydrates feature well up the glycemic index, so wholegrain low-carb breads are best.
- Place the skinnless, boneless chicken breasts (cut in half) in a saucepan with thyme or rosemary. Barely cover with cold water and a good pinch of salt.
- Cover with a lid, bring to a gentle simmer and cook for about 16 minutes or until the breasts are cooked through. Remove and allow to cool before slicing.
- To make the dressing, mix together the low fat mayonnaise, lite sour cream, grated lemon zest from of lemon, and juice ( you can use the lemon that is used for zest or the lemon juice that you can buy from supermarket).
- Toss the chicken, grilled capsicums, onion rings and sundried tomatoes with enough dressing so the ingredients stick together. Season with salt and pepper.
- Slice the top off the rye loaf and set aside. Cut out the soft insides of the loaf, leaving a shell. Cut the scooped-out bread into slices.
- All around the loaf insides and lid, lightly drizzle olive oil.
- Half-fill the loaf with the chicken mix, then add a slice of bread and continue to overfill with more chicken mix.
- Top with the lid, then wrap tightly in cling film. Press with a heavy weight (1 to 2kg) and leave in a cool place for 30 minutes.
- Unwrap and cut into thick slices or wedges to serve.
Cook's tip: If you like a little more zing, add a ¼ tsp crushed garlic and a sprinkle of tabasco sauce to the dressing. If there is any left over, then refrigerate. When needed, slice, then toast in a very hot oven for 3 to 4 minutes for a delicious toastie.