Diabetes Friendly Summer Sandwich Ideas

Beat the heat with these summer sandwich ideas:

Hold the Mayo Tuna Salad Sandwich

This recipe makes 2 servings (serving size is 1 sandwich).  Preparation time 10 minutes.  Per serving:  260 calories; Fat 9g; Saturated Fat 1.4g; Trans Fat 0; Carbohydrates 31 g; Protein 17g

Ingredients:

  • 1 can (5 oz) no-salt added white tuna in water, drainedDec13_Tuna_Salad_Plate
    1 Tbsp. olive oil
  • 1/2 Tbsp. balsamic vinegar
  • 1/2 tsp. course Dijon mustard
  • 1 small garlic clove, very finely minced
  • 1/8 tsp. sea salt
  • 1/4 tsp. freshly ground black pepper
  • Pinch of sugar
  • 1 large celery stalk, minced
  • 2 Tbsp. finely minced red or Vidalia onion
  • 1 tsp. drained capers
  • 1 tsp. fresh minced basil
  • 2 whole wheat English muffins

Directions:

  1.  In a medium bowl, flake the drained tuna gently until fluffy.
  2. In a small bowl, whisk together the olive oil, vinegar, mustard, garlic, salt, black pepper, and sugar.  Pour over the tuna and gently mix.
  3. Add the celery, onion, capers, and basil.  Gently combine.
  4. Divide the tuna salad and serve the English muffins.

Buffalo Chicken Pita

This recipe makes 4 servings, each 1/2 pita pocket.  Each servings has 250 calories; 6 grams of Fat, 21 grams of Carbohydrates, and 26 grams of Protein.

Ingredients:

  • 2 cups cooked and chopped chicken breastBuffalo Chicken Pita
  • 1 cup chopped celery
  • 1/4 cup bottled buffalo wing sauce
  • 2 whole wheat pita pockets
  • 4 romaine lettuce leaves
  • 4 Tbsp. reduced-fat blue cheese salad dressing

Directions:

  1.  In a large bowl, combine the chicken, celery, and Buffalo wing sauce.  Stir to coat the chicken evenly.
  2. cut the pitas in half to form pockets.  Fill one half with one lettuce leaf, 1 Tbsp. blue cheese dressing, and 1/2 cup chicken salad mixture.  Repeat for the remaining three pita halves.

 

Source:  Diabetes Forecast
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