02 Sep2006


A “diet” sandwich need not be boring nor difficult to make. I occasionally feel like eating a sandwich sand2together with salad or soup for lunch and here’s one that I devised recently that meets the Marketman Diet criteria for less calories but great taste… Shred some leftover chicken from a baked or boiled chicken. Instead of mayonnaise which is packed with fat and calories, I added some chopped bottled artichokes to the chicken and some of the marinating olive oil. Some oil is the key, not a lot. Season with salt and pepper….

Slice a whole wheat ciabatta in half. I realize this still constitutes serious carbohydrates sand3but far healthier than say white bread. Liberally spread the sides of the ciabatta with whole grain or other mustard. Fill with the chicken and artichoke mixture and if you happen to have some Jamon Serrano add a few slices of that… Delicious. The substantial and hefty ciabatta, combined with the grainy and intense mustard and chicken filling tasted with salty notes of jamon was bold and filling enough to get me to the next full meal. Served with a bowl of low-sodium tomato soup this is a a rather “behaved” diet lunch…



  1. Mandy says:

    wow, that does not look like a diet sandwich at all. looks yummy! when i was much younger, my mom would sneak in “veggies” in our sandwish by putting tiny — micro greens, like alfalfa sprouts to make it a healthier snack. then she’d put piknik potato strings, hehehe, not healthy.

    Sep 2, 2006 | 5:24 pm


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  3. Jean says:

    Where do you buy your ciabatta? Or do you make them?

    Sep 2, 2006 | 5:56 pm

  4. shane says:

    yum! this would be good with a tall order of tomato basil soup. it pairs well with hearty bread like ciabatta.

    Sep 2, 2006 | 11:24 pm

  5. Maria Clara says:

    Looks great! I never use artichokes in my sandwich. Now I have to explore and copy yours. Cheese sounds a good addition too. Mayonnaise is a taboo in my sandwiches. I make my own fruit chutney which uses the same basic ingredients for atchara. All the stone fruits make great chutney – peaches, mango, plum . . .. A little dab goes a long way. Of course mustard is my hero for an extra perk. Keep up your sustainable behaved diet.

    Sep 3, 2006 | 3:11 am

  6. anonymous paul says:

    a sunny side up with a sprinkling of cayenne in that beauty should be nice as well.

    Sep 3, 2006 | 12:29 pm

  7. gonzo says:

    yes, where do you get your ciabatta? very had to find a good version.

    Sep 4, 2006 | 8:40 am

  8. Mila says:

    I was just watching an old Ina Garten episode where she makes great looking tartines, and they looked healthy and tasty, not to mention great looking. Tomatoes and endives, and smoked salmon and a microsalad on the other. Plus with the tartine, you only get one piece of bread, less carbs. Unless you’re like me and eat two slices!!!

    Sep 4, 2006 | 10:17 am

  9. Wilson Cariaga says:

    I get ciabatta in Bizu. . . it’s good for me. . .

    Sep 4, 2006 | 11:59 pm

  10. negrosdude says:

    beautiful sandwich that, marketman and yes, paired with low salt tomato soup, that’s a great healthy, hearty meal! i’ve been getting whole wheat sugar free ciabatta from bizu (greenbelt 2 or glorietta 4) and its okay…

    Sep 5, 2006 | 1:53 pm


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