Meat and Cheese Subs-Diabetic Exchange List on rec

[Dee]

Meat and Cheese Subs

(makes 6 servings)

 

 

1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact

6 ounces (180 g) roasted turkey breast, shaved thin

6 ounces (180 g) low salt, low fat ham, shaved thin

4 ounces (120 g) skim milk Swiss cheese, sliced thin

1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced

1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced

2 cups (110 g) shredded iceberg lettuce

 

 

Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.

Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.

When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.

Per serving: 263 calories (15% calories from fat), 22 g protein, 4 g total fat (1.7 g saturated fat), 33 g carbohydrate, 3 g dietary fiber, 31 mg cholesterol, 998 mg sodium

Exchanges: 2 very lean meat, 2 carbohydrate (2 bread/starch)