PITA POCKET DIABETIC SANDWICH

Do you need a portable sandwich for those busy times?   Try this recipe.  This is okay for breakfast on the run, too.

1 Whole-wheat Pita, halved
1/2 cup low-fat cottage cheese
1 small banana, sliced
4-5 walnut halves, chopped

Mix the cottage cheese, banana, and chopped walnuts together.  Divide mixture and use half to stuff each half of the pita pocket.

Approximately 46 g carbs and 21 g protein; a  good percent combination for a diabetic. 46 g carbs is high for a diabetic but this is balanced with almost half as many protein grams. It is recommended diabetic meals have at least 1/3 as many protein grams as carb grams. This exceeds that number. I suggest eating only 1/2 this recipe, making it into 2 servings. 

bread reference only - not a brand recommendation

HAM, CHEESE, MUSHROOM SANDWICHES

Yes, we diabetics do enjoy a sandwich from time to time. When you have the urge or need for a sandwich, give this sandwich a try. There are alternatives and the nutritional numbers below.

2 cups sliced fresh mushrooms 

pinch of salt, optional
pinch of freshly ground black pepper
pinch of rosemary
2 tbsp mayo
4 slices white whole-wheat (or your favorite low/no carb) bread, toasted
2 slices (or more) lean ham
2 slices reduced-fat Swiss cheese

Coat a large nonstick skillet with nonstick cooking spray. Heat over medium-high heat and add the mushrooms. Cook, stirring occasionally, for 5 minutes or until lightly browned. Sprinkle with the salt, pepper, and rosemary, stir to combine.

To assemble, spread the mayo on two pieces of the toast. Top each with half the mushroom mixture, 1 slice of ham and 1 slice of cheese. Top with the remaining pieces of toast. Cut each sandwich in half diagonally and serve with a pickle spear, if desired.

Note: This sandwich has a good carb/protein ratio making it okay for most diabetics. Each sandwich has approximately 19 g of protein and 32 g of carbs. Numbers were for 1 slice of ham per sandwich. Adding more ham will increase the protein number, using a low/no carb bread will lower carb numbers. You could also choose to eat half a sandwich with some fresh fruit or veggies.

This is a file photo only.

HOMEMADE HORSERADISH SANDWICH SAUCE

Add a little zip to your sandwiches with this homemade sauce that is FREE on the diabetic exchange. One tablespoon of this sauce has only 15 calories, 1 gram of protein, 1 gram of carbs, and 1 gram of fat.

1/2 cup low-fat cottage cheese
3 tbsp light sour cream
2 tbsp horseradish
1 tbsp Splenda Granular

Puree the cottage cheese in a blender or food processor until as smooth as mayonnaise; add remaining ingredients and blend until well combined.

Place in a jar and refrigerate.

Yield: Approximately 12 servings of 1 tablespoon each.

file photo

TURKEY LETTUCE WRAPS

2 large leaves of leaf lettuce

2 slices turkey bacon, cooked
6 thin slices smoked turkey breast
2 thin peeled avocado slices
2 thin tomato wedges
1 tbsp Blue Cheese salad dressing or your favorite sugar-free dressing


Top the lettuce leaves evenly with the bacon, turkey slices, avocado slices and tomato wedges. Drizzle the dressing over the meat and vegetables. Roll each lettuce leaf up tightly, securing it with a toothpick, if desired.

Yield: 2 wraps

Note: Be careful with the toothpicks to prevent choking. Toothpicks should be removed before you start eating.

file photo

DIABETIC EGG SANDWICH

Diabetics should not skip breakfast. Even more important is that it be a healthy breakfast, not a doughnut with a cup of coffee! Here is a quick, easy, healthy breakfast sandwich for anyone but especially diabetics.

1 whole-grain English muffin
Butter-flavored cooking oil spray
1 large egg
1/2-oz ham
1 tbsp shredded low-fat sharp cheddar cheese, optional
2 tomato slices

Toast the English muffin.

While muffin toasts, spray a skillet with nonstick cooking spray and cook the egg until firm.* Heat ham in skillet, if desired.

Sprinkle the cheese on the bottom half of the muffin. Top cheese with the egg, ham, and tomato slices. Place top of muffin over tomato slices to make sandwich.

Quick, easy, healthy and you are ready to start your day!

*Using an egg ring will give you a perfectly round egg. Otherwise fold egg over to fit muffin.

file photo

Yield: 1 sandwich = 245 calories, 29 g carbs, 17 g protein, 

EGG SALAD

 

8 hard-boiled eggs

1/2 cup low-fat mayonnaise (I use olive oil mayo)
2 tsps curry powder
2 tbsps black olives, finely chopped
2 tbsps green onion, finely chopped
salt to taste
pepper to taste

Peel eggs and chop; place in a mixing bowl.  Add the remaining ingredients and toss to coat eggs well.

Serve on plain or toasted whole-wheat, other whole-grain bread or the low carb bread of your choice with lettuce, tomatoes, bean sprouts or other garnishes. May also be served on a lettuce leaf without bread.

file photo

FOCACCIA SANDWICHES

 These sandwiches are perfect for game watching parties, holiday parties, etc. This makes 24 small sandwiches and eating one is okay for most diabetics.  Add a plate of fresh veggies and diabetics can enjoy the party foods, too.

1/3 cup mayonnaise (I use olive oil mayo)

1 can (4 1/4-oz) chopped ripe olives, drained

1 (approximately 12-oz) focaccia bread, split

4 romaine lettuce leaves

1/4 lb shaved deli ham

1 med. red bell pepper, thinly sliced into rings

1/4 lb shaved deli turkey

1 large tomato, thinly sliced

1/4 lb thinly sliced hard salami

1 jar (7-oz) roasted sweet red peppers, drained

4 to 6 slices provolone cheese

Combine mayonnaise and olives in a cup or small bowl; spread over the bottom half of the bread. Layer the remaining items over the mayo mixture, replace the bread top. Cut sandwich into 24 pieces and secure with toothpicks in the center. Remind guests to remove toothpicks before eating.

Yield: 24 sandwich servings

Per serving: 113 calories, 6g fat (2g sat), 13 mg cholesterol, 405 mg sodium, 9 g carbs (1 sugar), 5g protein

recipe and photo from quick & tasty magazine

TUNA SALAD SANDWICHES WITH LETTUCE AND TOMATO

1 can (12-oz) solid white tuna in water, drained

1/4 cup finely chopped red onion
1/3 cup fat-free or olive oil mayonnaise
3 tbsp drained & chopped black olives
1 tbsp + 1 tsp lemon juice
1 tbsp extra-light olive oil
couple grinds of freshly ground black pepper
dash of garlic powder
8 slices sugar-free whole-grain bread
4 tomato slices
4 lettuce leaves

In a large bowl combine the tuna, onion, mayonnaise, olives, lemon juice, olive oil, pepper, and garlic powder until well blended.

Top each of 4 bread slices with a lettuce leaf, a tomato slice, and 1/4 of the tuna mixture. Top with the remaining bread slices.  Cut in half diagonally to serve.

File Photo

Yield: 4 sandwiches or 8 sandwich halves

GRILLED TURKEY BURGERS WITH SALSA

Note: When buying ground poultry, be sure to read the ingredient list.  Don't buy it if it has the skin (fat) as an ingredient.

3/4 lb lean ground turkey
4 tbsps finely crushed baked tortilla chips
4 tbsps your favorite salsa (watch sugar content)
4 slices reduced-fat Monterey Jack cheese, optional
4 whole-grain or low-carb  hamburger buns*

4 leaves lettuce
4 thin red onion slices, optional
additional salsa, if using

Lightly spray grill with nonstick cooking spray and prepare heat for cooking.

Combine the ground turkey, crushed chips, and salsa in a medium mixing bowl; mix lightly.  Shape the mixture into 4 equal patties.

Grill over medium-high heat on the prepared grill for approximately 6 minutes per side or until cooked through (internal temperature of 165 degrees).  Top each with a slice of cheese, if using.

Toast buns on grill if desired.

*Whole grain sandwich thins are an excellent substitute.

File photo

To assemble, place a lettuce leaf on the bottom half of each bun.  Top with an onion slice, if using. Place burger next and add some additional salsa, if desired.  Top with the top half of the buns.

Note: Burgers may be broiled instead of grilled, if desired.

CHICKEN SAUERKRAUT PANINI

Yes, diabetics can enjoy a panini once in a while.  The key is in the bread.  Use thin bread and always use whole-grain or low-carb bread.  No regular white bread!

8 slices thin firm whole-wheat or other whole grain bread
3/4 lb sliced cooked chicken breast
1 cup sauerkraut, rinsed and well drained
1 apple, cored and sliced thin
4 thin slices Swiss cheese (only a couple ounces total!)

Lightly coat one side of each bread slice with canola or olive oil cooking spray.  Place 4 of the slices, coated side down, on counter or board.

Top each of the four bread slices with 1/4 of the chicken breast, 1/4 of the sauerkraut, 1/4 of the apple, and 1 slice of the cheese.  Top with the other 4 slices of bread, coated sides up.

Coat an unheated grill pan or panini press with the nonstick spray.  Preheat over medium-low heat for a couple of minutes.  Add sandwiches and close the press or if using a grill pan, set a heavy pan over the sandwiches to press.  Cook in grill pan over medium-low heat for 6 to 8 minutes.  Carefully remove the top pan, turn sandwiches and cook another 6 to 8 minutes to brown second side.  If using a panini grill, follow the manufacturer's instructions.

Yield: 4 sandwiches

file photo

BARBECUED CHICKEN FOR SANDWICHES

3 lbs skinless boneless chicken breasts and thighs, cooked and shredded

1 cup sugar-free catsup

1 3/4 cups water
1 medium-size onion, chopped fine
1 tsp salt
1 tsp celery salt
1 tsp chili powder
2 tbsp Splenda brown sugar blend, packed
1 tsp hot pepper sauce
1/4 cup Worcestershire sauce
1/4 cup red wine or balsamic vinegar
6-8 whole-grain sandwich rolls, buns, thins, or your favorite low-carb bread
pickle slices, optional

In a large saucepan, combine the chicken, catsup, water, onion, salt, celery salt, chili powder, Splenda, pepper sauce, Worcestershire sauce, and vinegar. Heat on medium until hot then lower temperature to simmer and simmer for 1 1/2 hours. A crock-pot works well for this if you are busy and don't want to have to keep an eye on the pan on the stove.

Note: File photo

SPICY BLT SANDWICHES

 

Seasoning Mix:

1 tbsp Splenda Granulated
1/4 tsp cayenne pepper
1/4 tsp garlic powder
1 tsp paprika

Place all the above ingredients in a small bowl and mix together well; set aside.

10 slices extra-lean bacon (pork or turkey)
10 slices whole-grain or your favorite low-carb bread
5 tbsp fat-free ranch dressing
5 leaves leaf lettuce
10 slices fresh ripe tomato

Place bacon on microwaveable plate and sprinkle each slice with a half teaspoon of the above seasoning mix.  Microwave bacon per the package instructions.  Be sure bacon is well drained if there is any fat.

Lightly toast the bread slices.  Spread half the toast slices with the ranch dressing.  Assemble sandwiches by placing tomato over the ranch dressing; top with 2 slices of the bacon, and place lettuce over the bacon.  Top with the remaining toasted bread slices to form sandwiches.

To serve, cut each sandwich in half diagonally and place on serving plates.

Yield: 5 sandwiches
NOTE: Personally, I like to add a third slice of bacon to each sandwich to increase the protein and because I like bacon!

 

Note: File Photo

SALMON SANDWICH

 

3 tbp mayonnaise

1 tsp Cajun seasoning
dash of hot pepper sauce
1 can (14 3/4-oz) salmon, drained
1/2 cup thinly sliced scallions or green onions
1/4 cup ground flaxseed
1 large egg, beaten
8 lettuce leaves
4 whole-grain English muffins OR 4 whole-grain sandwich thins, toasted

Mix the mayonnaise, Cajun seasoning, and hot-pepper sauce in a small bowl; set aside.

Place the drained salmon in a large bowl discarding as much of the skin as possible.  Add the scallions, flaxseed, and egg.  Mix well and shape mixture into 4 patties.

Heat a large nonstick skillet over medium-high heat then turn off the skillet while you spray it with nonstick cooking spray.  Turn heat back on to medium-high.  Place the salmon patties into the skillet and cook 4 minutes or until browned on the bottom.  Using a large spatula, carefully turn patties and cook another 4 minutes or until cooked through and bottom is browned.  Press down gently with the spatula a couple of times during the cooking of the second side.

Place 2 of the lettuce leaves on the bottom of the English muffins or sandwich thins.  Place a pattie on each.  Top with a dollop of the sauce you made earlier.  Top with remaining muffin or sandwich thins.

This is a file photo.

Yield: 4 servings
Per serving: 392 calories, 24 g protein, 30 g carbs, 21 g fat (3 g saturated), 103 mg cholesterol, 743 mg sodium, 7 g fiber

HOMEMADE ENGLISH MUFFIN SANDWICH

1 egg

2 tsp water
2 tsp butter
dash of black pepper
1 whole-grain (or low-carb) English muffin, split and toasted
1 slice low-fat American cheese
2 to 3 slices bacon, cooked

In a small bowl, mix the egg and water beating with a fork.  Melt the butter in a small skillet over medium heat; add the egg mixture and cook, while stirring, about 3 minutes until set.  Season to taste with the pepper.

Place one half of the English muffin on the serving plate.  Top with the cheese slice, add the egg, and top with the bacon.  Place the other half over the bacon, making a sandwich.

Sometimes I make this and leave off the top half of the muffin. It is still satisfying and cuts back on carbs.

Note: This is a file photo of this recipe.

BURRITO BURGERS

1 cup (1/2 of 15-oz can) refried beans

1 can (4-oz) mild green chilies, drained and chopped
1/4 cup chopped onion
1/2 tsp salt
1 1/2 lbs ground beef (ground chicken or turkey may be substituted)
4 slices American cheese
8 whole-wheat (or your favorite low-carb version) tortillas
1 cup chopped lettuce
1 medium tomato, chopped

In a large bowl combine the beans, 2 tablespoons of the chilies, the onion, and salt until mixed well. Add the ground beef to the bean mixture and mix well. Shape into 8 even sized patties. Cook on grill until of the desired doneness. Place 1/2 slice of the cheese atop each meat patty.

Heat the tortillas on the grill just until warmed. Put a burger on half of each tortilla. Wrap tortilla over burger and serve with the lettuce and tomato for garnish.

Yield: 8 servings

 Note: File Photo

ASIAN-STYLE TURKEY BURGERS

1 egg white

1 tbsp lite soy sauce

1/2 cup dry whole-grain breadcrumbs

1 tbsp finely chopped onion

1 garlic clove, minced

1/4 tsp ground ginger

1/8 tsp pepper

12 oz lean ground turkey

In a mixing bowl, combine the first seven ingredients. Crumble turkey over mixture and mix just until combined. Shape into four patties. Spray a skillet with nonstick cooking spray, add burgers and cook over medium heat until meat is no longer pink.

Serve on whole-wheat buns, sandwich thins or other low-carb bread of your choice. Add your favorite diabetic-friendly condiments such as lettuce, tomato, etc.

 Note: This is a file photo

VEGETABLE TURKEY POCKETS

1/4 cup ranch fat free dressing

1/4 cup light mayonnaise

1 1/2 cups oven roasted turkey breast strips

1/2 cup chopped cucumber

1/2 cup carrot

1 small tomato

1 tsp dried basil 

2 pita breads, cut in half

Mix dressing, mayo, turkey, cucumber, carrot, tomato and basil. Refrigerate until serving time.

To serve, fill pita bread halves with the turkey mixture.

Yield: 4 servings

Per serving: 200 calories, 6 g fat (1 g saturated), 870 mg sodium, 27 g carbs, 2 g fiber, 10 g protein

OPEN-FACED EGG SANDWICH FOR ONE

This is an "Outsmart Diabetes" recipe I have had for years.

1/2 whole-wheat English muffin
1 hard-boiled egg sliced into 3 or 4 round slices
1/4 cup fresh spinach, cooked and drained very well
1 thick slice of tomato
2 tsp fat-free mayonnaise*
Your favorite salt-free seasoning blend

Place English muffin on a folded sheet of aluminum foil. Top muffin with the spinach, tomato, and egg slices. Add the mayonnaise and slightly spread over the egg slices. Sprinkle with selected seasoning.
Place open sandwich under broiler and broil for a couple of minutes or so until the mayonnaise is lightly browned.

*May substitute plain Greek yogurt.

calories=210, 20 g carbs, 11 g protein (made with the mayonnaise)

file photo

CHEESE STUFFED ONION-MUSHROOM BURGERS

1 1/2 lbs ground beef

1 envelope dry onion-mushroom soup mix
3 oz mozzarella cheese, cut into 6 cubes

In a bowl, combine the ground beef with the soup mix until well combined. Shape mixture into 6 equal patties.

Place 1 cheese cube in the center of each patty; bring meat over cheese to enclose in the center of the patty. Shape into burger.

Broil or grill burgers until desired doneness.

I serve on whole-grain sandwich thins instead of hamburger buns.

Garnish with lettuce, tomato, onion, etc. Using veggies as garnish puts more vegetables into your diet rather than sauces which usually add fat and sugar.

Yield: 6 burgers

Note: File Photo

MOZZARELLA STUFFED BURGERS

1 1/2 lbs lean ground beef

1 envelope dry onion-mushroom soup mix
3-oz Mozzarella cheese, cut into 6 cubes

Combine the dry soup mix with the ground beef; mix together well. Shape mixture into 6 equal size patties. Place one cheese cube in the center of each patty. Grill or broil burgers until done. I suggest serving on whole-grain buns or even better the whole-grain sandwich rounds. Garnish your burger as desired. I suggest veggies such as lettuce, tomato, onion, etc over fatty sugary sauces. If you prefer sauces try making your own

Yield: 6 burgers

Note: File Photo