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Lemon, Tarragon & Poached Chicken Sandwiches | Gestational Diabetes Recipes

Creating a GDM-friendly Kitchen

Food for thought

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Lemon Tarragon Chicken Sandwiches 8125

Lemon, Tarragon & Poached Chicken Sandwiches

Servings: 2 people
Carbohydrate Serves: 2 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)

This post is inspired by a similar sandwich that I’ve tested, re-tested and tested again at my local bakery Sonoma. My verdict? The combination of lemon, tarragon and walnut is incredible. And sure, you could grill the chicken but poaching is effortless and leaves the meat tender and juicy which I think is better in a sambo (as we call them in Australia). (Main carbohydrate containing ingredients listed in bold.)


  • 150 – 200g/ 5.3 – 7 oz chicken breast or thigh filet, fat trimmed
  • 50g/ 1.8 oz light sour cream or crème fraiche
  • 2 tablespoons fresh tarragon, finely chopped (use basil if tarragon not available)
  • 1 lemon, finely zested
  • 20g/ 0.7 oz toasted chopped walnuts
  • 4 slices low GI seed or multigrain bread
  • Salad to serve (greens, sliced tomato, cucumber etc.)

Place chicken in a small pan and cover with cold water. Bring to the boil over medium heat. Turn heat down to low and gently simmer for another 5-7 minutes.

When chicken is poached through (slice in a thick area and check flesh is no longer raw if unsure) remove from water and allow to cool for 5 minutes. Then shred chicken by tearing thin strips off and place in a bowl.

In the bowl, add sour cream, tarragon, lemon zest and walnuts and mix well. (Don’t skimp on the lemon zest!)

Spoon onto bread, add salad and serve.

  • Angie says:

    ooh – I’ve had this sandwich at Sonoma and also love it! Another Sonoma offering I LOVE is there ‘Turkish’ eggs on toast. It’s smashed boiled egg with ricotta, mint, olives, a little diced tomato and dukkah. Good stuff and probably not bad for GD either?

    Many thanks for all these great ideas. Makes the GD diagnosis easier to deal with when someone presents such a great array of meal options to try.

  • Rachael says:

    I don’t have Gestational Diabetes, but I am pregnant and came across your website in a search for some pregnancy friendly recipes, can’t wait to try this! I’ve missing my ham and soft cheeses a lot; Thanks for having so many choices. Just on a side note to Angie, ricotta is a soft cheese which isn’t ideal for pregnancy at all.

    • Hannah says:

      If it is pasteurised, it is fine. The soft cheese thing is generally misunderstood and usually applies to rind cheeses anyway. I know your response is two years old but I thought it was important to point that out so nobody else thinks they have to miss out on ricotta for ten long months. Ask if it is pasteurised and how it had been stored, if it is and it’s been refrigerated, you’re in the clear.

  • Samantha says:

    Thanks for this delicious sandwich recipe Lisa, perfect for lunches. I’ve only recently been diagnosed with GD, much to my surprise, and your recipes provide great inspiration for me in the kitchen. Looking forward to seeing more pop up over the next few months!

  • Katie says:

    Throwing a baby shower for a friend who was recently diagnosed with gd. Re-planning menu. Thanks!

  • Emilie says:

    Thanks Lisa!

    I have been collecting all your recipes this morning since being diagnosed yesterday. This is great for lunch. My mouth is watering :)

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