TURKEY BURGERS WITH MARJORAM

1/4 cup grated low-fat cheddar cheese

1/2 cup chopped green onions

1/2 cup diced green bell pepper

2 tbsp minced garlic

1 large egg

1 tbsp olive or canola oil

1 tsp dried marjoram

1/2 tsp salt

1/4 to 1/2 tsp freshly ground black pepper (amount according to taste)

1 lb ground lean turkey

4 whole-grain sandwich thins OR your favorite low/no carb buns

In a small mixing bowl, combine the cheese, green onions, bell pepper, and garlic.

In a large mixing bowl, lightly whisk together the egg, oil, marjoram, salt, and pepper.  Stir the cheese/veggie mixture into the egg mixture; add the ground turkey.  Mix together well using hands and form into 4 thick patties.  Handle carefully, they will bind once they start cooking.

Heat a large cast iron skillet or heavy nonstick skillet; add the oil and turn skillet to coat the bottom well.  Place the turkey patties into the skillet; do not cover.

Cook patties over medium-high heat to start then reduce the heat to medium low.  Cook about 12 - 15 minutes on the first side then turn and cook the second side another 12 - 15 minutes.

To check for doneness, cut into center of a burger.  Color should be white without any pink.

To serve, place on the bottom of a whole-grain sandwich thin.  Add lettuce, tomato, pickle, etc to suit your taste.  If you avoid breads altogether, eat on a lettuce leave or cut in half and serve wrapped in lettuce.

Yield: 4 servings

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LEAN BEEF BURGERS

1lb extra-lean ground beef

1/4 cup finely chopped sweet onion
1 tsp garlic powder
1/4 tsp black pepper
2 tbsp low-fat mayonnaise (I only use olive oil mayonnaise)
1 tbsp catsup
4 red lettuce leaves
4 multigrain sandwich thins (a wonderful alternative to buns!)
1 large ripe tomato, sliced into 4 thick slices

In a medium mixing bowl combine the beef, onion, and garlic powder; mix well.  Shape the mixture into 4 even-sized patties approximately 4-inches in diameter.  Sprinkle the black pepper on the meat patties.

Cook on a preheated grill that has been oiled on in a large skillet that has been coated with nonstick cooking spray.  Cook over medium heat 4 to 5 minutes per side.  This should make a burger slightly pink in the center at a 160 degree temperature.  Personally, I like my burgers very well done so I leave mine for another couple of minutes per side.

While the burgers cook, combine the mayonnaise and catsup in a cup or small bowl.  Layer the lettuce on the bottoms of the sandwich thins.  Top lettuce with the cooked patties followed by the mayo mixture and top with the tomato slices.  Finish by placing the top portion of the sandwich thins over the tomatoes.

1 completed burger sandwich per serving = 272 calories, 7 g total fat (2 saturated) 30 g protein, 25 g carbs, 70 mg cholesterol, 6 g dietary fiber
This recipe is from a diabetic magazine.

 

HOISIN-TOFU LETTUCE WRAPS

1/2 cup pine nuts

12-oz firm tofu (fresh bean curd - not silken-style)

3 tbsp rice vinegar

2 tbsp soy sauce

1 tbsp Splenda or Stevia (sugar, if you choose)

1/4 tsp Asian chili sauce

Dash of toasted sesame oil

1/2 cup shredded carrot

2 tbsp bottled hoisin sauce

1 cup chopped fresh cilantro or flat-leaf parsley

16 lettuce leaves

Bottled hoisin sauce (optional)

Fresh cilantro or flat-leaf parsley (optional)

Place pine nuts in a large dry nonstick skillet. Cook and stir about 4 minutes or until nuts are golden brown. Remove from skillet and set aside.

Cut tofu into 1/4-inch cubes. In a small bowl, combine rice vinegar, soy sauce, sweetener, Asian chili sauce and sesame oil; stir to dissolve the sweetener. Heat same skillet over medium-high heat and add tofu, carrot, and vinegar mixture to skillet. Cook and stir for 3 to 4 minutes or until vinegar mixture is absorbed. Stir in the 2 tbsp hoisin sauce and mix well. Add the 1 cup cilantro or parsley. Heat, stirring, for 1 minute. Remove from the heat. Stir in the pine nuts.

Serve the mixture in lettuce leaves. Pass additional hoisin sauce and garnish with the fresh cilantro or parsley.

Yield: 16 filled lettuce leaves. Per 1 filled lettuce leaf: 16 calories, 3g fat (0 sat, 3g protein, 4g carbs, 179 mg sodium

recipe and photo from fresh foods fast

COBB SALAD WRAPS

2 large low carb tortillas 

1/2 cup ranch dressing

2 cups fresh baby spinach

8 slices deli ham

3 hard boiled eggs, chopped

4 strips bacon, preferably thick cut, cooked, crumbled

1/4 cup blue cheese or cheese of your choice

4 oz cherry tomatoes, halved

Spread the dressing evenly over each tortilla. Divided toppings between the two tortillas, layering spinach, ham, eggs, bacon, cheese and tomatoes.

Fold in the sides, then roll up tightly to enclose the filling. Slice each wrap in half and serve.

Braum's photo and recipe

SKINNY MONTE CRISTO

This recipe makes two sandwiches. Cut recipe in half if only needing one sandwich.

4 slices 100% whole wheat thin-sliced bread, toasted

2 slices (3/4-oz) low-sodium deli ham

2 slices (3/4-oz) low-sodium deli turkey

2 slices Swiss cheese

Ground black pepper

2 pinches ground nutmeg

2 egg whites

1/4 tsp powdered sugar

On two slices of toast, layer ham, turkey and cheese. Season to taste with pepper. Top with the other two slices of toast.

Coat a heavy (cast-iron preferred) skillet with vegetable oil spray and place over medium heat for 2 minutes. In a shallow bowl, slightly stir the nutmeg into the egg whites. Dip one side of a sandwich into the egg whites and let excess drip off. Repeat with the other side of the sandwich.

Cook about 4 minutes per side, or until the meat is warmed through, cheese is melting, and egg is cooked. 

To serve, slice sandwiches diagonally and dust with the powdered sugar. Serve immediately.

Per sandwich: 190 calories, 18g carbs, 17g protein, 6g fat (3g sat)

BREAKFAST PANINI

4 slices whole-grain bread (or low-carb bread) of your choice

1/4 cup chopped bell pepper

1 thinly sliced green onion

1/3 cup cooked ham, chopped

2 eggs or 1/2 cup egg substitute

freshly ground black pepper to suit taste

2 slices reduced-fat cheese of your choice

nonstick cooking spray

Spray a small skillet with nonstick cooking spray and heat over medium heat. Add the bell pepper and onion; cooking while stirring until veggies begin to soften. Stir in the ham.

In a small bowl beat the eggs with the black pepper and pour over the ham mixture in skillet. Cook for a couple of minutes, stirring often, until the eggs are almost set.

Heat grill pan (or a medium skillet). Spray 1 side of each bread slice with the nonstick cooking spray (I like to use the butter flavored spray.) On the unsprayed side of two of the slices, place a slice of the cheese topped with half the egg mixture. Place the unsprayed side of the remaining bread slices over the egg mixture.

Grill the sandwiches approximately 2 to 3 minutes per side, using a spatula to press down lightly, until light brown.

To serve, cut the sandwiches in half and serve immediately while still hot.

Yield: 2 sandwiches 1 sandwich per serving.

Per sandwich: Approximately 270 calories, 24 g protein, 30 g carbs. Perfect carb to protein ratio for us diabetics. Nutritional info based on whole-grain bread.

file photo for reference

SMOKED TURKEY SALAD SANDWICHES

1/4 cup olive oil mayonnaise

1/4 cup fat-free plain yogurt
1/4 cup dill relish
2 cups chopped deli smoked turkey breast
1/2 cup thinly sliced celery
4 whole-grain sandwich rolls or whole-grain sandwich thins
4 lettuce leaves
1 medium tomato, sliced
In a large mixing bowl combine the mayonnaise and yogurt. Stir in the relish. Add the turkey and celery; toss to combine the mixture well.

Divide the mixture between the 4 sandwich rolls and add a lettuce leaf and tomato slices to each sandwich.

If you want to avoid using bread, wrap in large lettuce leaves for a sandwich wrap.

This is a file photo for reference only

CHERRY CHICKEN LETTUCE WRAPS

12-oz cooked chicken breast, chopped

1/2 cup sliced celery

1/4 cup sliced green onions

1/4 cup light mayonnaise (I use olive oil mayo)

1/4 cup plain fat-free Greek yogurt

2 Tbsp snipped fresh lemon balm or lemon thyme

1/4 tsp salt (I say omit salt)

1/8 tsp black pepper

8 leaves butterhead lettuce

1 cup quartered fresh dark sweet cherries

1/4 cup sliced or slivered almonds, toasted

In a medium bowl combine the first 8 ingredients. Spoon chicken mixture evenly onto the lettuce leaves. Top chicken with the cherries and almonds.

Yield: 4 servings of two wraps

Per serving: 269 cal, 12 g total fat (2 g sat) 322 mg sodium (if using salt), 11g carbs, 30 g protein

Recipe from Diabetic Living 2016

MEXICAN EGG SALAD WRAPS

12 hard-boiled eggs, peeled and coarsely chopped

1/2 cup olive oil mayonnaise

1/4 cup finely chopped celery

1/4 tsp salt

1 can (4.5-oz) chopped green chiles

2 medium avocados, pitted, peeled and coarsely chopped

2 tsp lime juice

1 tbsp finely chopped onion

1 pkg (11-oz) flour tortillas for burritos

1/3 cup small fresh cilantro leaves, stems removed

Fresh cilantro sprigs for garnish, if desired

Medium fresh strawberries for plate garnish, if desired

In a large bowl, mix chopped eggs, mayonnaise, celery, salt and chiles. Place avocado in a medium bowl and sprinkle with the lime juice. Add onion, mash with spoon.

Spread 1/4 cup avocado mixture on each tortilla to within 1/2-inch of edge. Spread each with about 1/3 cup egg salad mixture. Sprinkle cilantro leaves over each. Fold in sides of each tortilla, roll up. Arrange wraps on a large serving platter and garnish with the cilantro sprigs and strawberries, if using.

Yield: 8 wraps Per wrap: 430 calories, 28g carbs (fiber 3g, sugar 2g), 14g protein, 620mg sodium

recipe (my version of a Pillsbury recipe) and photo from Pillsbury

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.

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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.

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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.

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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

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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