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Food > Free Diabetic Recipes > Sandwiches

Tomato Basil Open-Faced Sandwich – TypeFree Diabetes

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Tomato Basil Open-Faced Sandwich

Crusty bread smothered in fresh basil and red-ripe tomatoes.

Preparation time: 30 minutes or less Servings:
4.

5 A Day servings: ?.


Ingredients

  • 1 ? Tbsp. olive oil
  • 1 clove garlic, crushed
  • 1 Tbsp. finely minced fresh basil
  • 8 ?-inch slices, crusty hearth style bread
  • 16-24 fresh basil leaves, enough to cover bread slices
  • 4 medium red ripe tomatoes, stem end removed
  • Salt (optional)
  • Fresh
    ground black pepper

Directions

  1. Gently heat oil and garlic in small skillet over MEDIUM heat.
  2. Add minced basil and stir well.
  3. Remove from heat, allow to cool.
  4. Lightly toast slices of bread and brush lightly with flavored, cooled oil.
  5. Place oil-side up and layer with fresh basil leaves, about 2 or 3 per toast.
  6. Slice tomatoes and arrange slices over basil leaves.
  7. Sprinkle with optional salt and a grinding of fresh black pepper.
  8. Serve immediately. 

Optional ingredients are not included in dietary analysis.


Each serving provides: An excellent source of vitamin A, vitamin C and calcium,
and a good source of potassium and fiber.


Nutrition Facts

Amount per Serving

Calories: 182

Carbohydrates: 26g

Total Fat: 6.8g

Cholesterol: 0mg

Saturated Fat: 1.1g

Dietary Fiber: 3g
 % of Calories from Fat: 33%

Sodium: 241mg

Protein: 5g

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe
meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards
that maintain fruits and vegetables as healthy foods.


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Spicy Pork Tenderloin Pitas – TypeFree Diabetes

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Spicy Pork Tenderloin Pitas

Preparation Time: 30 minutes

Number of Servings:
4 Cups of Fruits and Vegetables Per Person: 3


Ingredients

  • 8 oz pork tenderloin
  • 1 Tbsp olive oil
  • 1 garlic, clove, minced
  • 1 cucumber, peeled and diced
  • 1/2 tsp dill, dried
  • 1 green pepper, thinly sliced
  • 1 cup spinach, shredded
  • 2 tsp Dijon mustard
  • 1 Tbsp lemon juice
  • 1/2 tsp oregano, dried
  • 1 cup sour cream, nonfat
  • 1 red onion, thinly sliced into rings
  • 4 pita breads, halved
  • 8 cherry tomatoes, halved

Directions

  1. In a small bowl, combine the cucumbers, sour cream and dill. Refrigerate until needed.
  2. Cut the pork across the grain into 1/2-inch cutlets, then slice each piece into
    thin strips. 
  3. In a large bowl, combine the mustard, oil, lemon juice, garlic
    and oregano.
  4. Add the pork and toss well to coat all the pieces. Let stand about 10 minutes.
  5. Coat a large no-stick frying pan with no-stick spray and place over medium heat
    for 3 minutes.
  6. Working in bunches to avoid overcrowding in the pan, add the pork and sautŽ for
    about 3 minutes or until cooked through. Transfer to a plate. Place peppers and
    onions in a 9″ glass pie plate.
  7. Cover with vented plastic wrap and microwave on high for 3 minutes or until soft.
  8. Add the onions and peppers to the pan; sautŽ for 3 minutes, or until lightly browned.
  9. Top pork mixture with peppers and onions.
  10. Line the pita pockets with the spinach. Add the pork mixture.
  11. Top each sandwich half with a tomato and some cucumber sauce.

Nutrition Facts

Serving Size:1/4 of recipe

Amount Per Serving Calories 310 Calories
from Fat 80 % Daily Value (DV)*

Total Fat 9g 14%

Saturated Fat 3g 13%

Cholesterol 60mg 20%

Sodium 350mg 15%

Total Carbohydrate 35g 12%

Dietary Fiber 5g 20% Sugars 9g Protein 26g Vitamin A 120% Vitamin C 90% Calcium
20% Iron 20% * Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 2

Milk: 1

Fat: 1

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.



Source:
5 A Day for Better Health: cdc.gov


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Simple Fish Tacos – TypeFree Diabetes

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Simple Fish Tacos

Preparation Time: 10 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person: 0


Ingredients

  • 4 oz, fat-free cream cheese, softened
  •  12 fresh apricots, halved
  • 1/4 cup, pistachios, finely chopped

Directions

  1. Stir cream cheese until smooth; pipe or spoon into apricot halves
  2. Sprinkle
    tops with pistachios
  3. Serve as an appetizer, snack, or dessert

Nutrition Facts

Serving Size: 1/12 recipe

Amount Per Serving

Calories 40

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 2%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 50mg 2%

Total Carbohydrate 5g 2%

Dietary Fiber 1g 4%

Sugars 3g

Protein 2g

Vitamin A 15%

Vitamin C 6%

Calcium 2%

Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Lentil Pita – TypeFree Diabetes

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Lentil Pita

Preparation Time: 2 hours, 30 minutes

Number of Servings:
4

Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 1/2 cup lentils, uncooked
  • 1/4 cup brown rice, uncooked
  • 1-1/2 cup water
  • 1/2 cup green onion, chopped
  • 1 cup carrot, shredded
  • 1 cup cucumber, sliced
  • 1 cup tomato, chopped
  • 1/4 cup fat-free ranch salad dressing
  • 1 tsp basil
  • 1 tsp parsley
  • 1 garlic clove, minced
  • 2 cups salad greens, chopped
  • 2 large whole wheat pita breads, halved and opened into pockets 

Directions

  1. Rinse lentils.
  2. In small saucepan, combine lentils, rice, and water.
  3. Cook over high heat until boiling, then reduce heat, cover, and simmer 20 minutes.
  4. Drain, and cool slightly.
  5. Stir in green onions, carrots, cucumbers, tomatoes, dressing, basil, parsley, and
    garlic.
  6. Chill several hours or overnight.
  7. Add to salad greens.
  8. Spoon mixture into pita pockets to serve. 

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 280

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 2%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 370mg 15%

Total Carbohydrate 56g 19%

Dietary Fiber 9g 36%

Sugars 7g

Protein 13g

Vitamin A 180%

Vitamin C 40%

Calcium 6%

Iron 25%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 0

Milk: 0

Fat: 0

Carbs: 3

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov



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Grilled Eggplant Tomato Sandwiches – TypeFree Diabetes

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Grilled Eggplant Tomato Sandwiches

A meatless sandwich that is immensely satisfying.

Preparation time: 30 minutes or less

Servings: 4. 5 A Day servings: 2.


Ingredients

  • 1 medium italian eggplant cut into ? inch slices
  • 1 Tbsp. salt
  • 1 ? Tbsp. olive oil
  • 2 cloves garlic, crushed
  • 3 Tbsp. finely minced fresh basil
  • 8 (? inch) slices, crusty bread
  • 4 medium ripe tomatoes
  • fresh ground black pepper
  • ? cup crumbled Feta cheese (optional)

Directions

  1. Do not peel eggplant.
  2. Remove end and cut into ?-inch slices.
  3. Sprinkle
    both sides with salt and allow to rest for 10 minutes.
  4. Thoroughly rinse slices
    to remove all salt and drain on absorbent paper.
  5. Combine olive oil and garlic
    and lightly brush each slice.
  6. Grill over MEDIUM HIGH heat on gas grill or broil
    under broiler.
  7. When soft, remove immediately and sprinkle with basil.
  8. Meanwhile, slice tomatoes into ¬Ö -inch thick slices and season with black pepper.
  9. Arrange tomatoes and eggplant on 4 slices of bread. Season with pepper and add crumbled
    Feta cheese, if desired.
  10. Top with second slice of bread and serve immediately.

Each serving provides: An excellent source of vitamins A and C, folate, potassium
and fiber, and a good source of magnesium.

*Optional ingredients
are not included in dietary analysis.


Nutrition Facts

Amount per Serving

Calories: 272
% of Calories from Fat: 25%
Total Fat: 7.9g Cholesterol: 0mg

Saturated Fat: 1.4g

Carbohydrates: 44g

Dietary Fiber: 8g 

Sodium: 361mg

Protein: 8g

Credit: Recipe courtesy of Produce for Better
Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control &
Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy
foods.


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Grilled Veggie Sandwich – TypeFree Diabetes

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Grilled Veggie Sandwich

Preparation Time: 25 minutes
Number of Servings:
6 Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 6 whole wheat hamburger buns
  • 6 large Portobello mushrooms
  • 6 large red bell peppers
  • 6 slices red onion, sliced 1/2 inch thick
  • 1/2 cup low fat Mozzarella cheese, shredded

Directions

  1. Begin by grilling all the vegetables carefully so they do not fall apart.
  2. Once the vegetables are grilled, place them on the bottom half of the buns.
  3. Sprinkle the veggies with the cheese letting them melt onto the veggies.
  4. Place the top on your sandwich. If desired, wrap whole sandwich in aluminum foil
    and place on warm grill to melt the cheese even more.
  5. Serve warm with carrots and cucumbers as sides. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving Calories

190 Calories from Fat 20 % Daily Value (DV)*

Total Fat 3g 4%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 280mg 12%

Total Carbohydrate 36g 12%

Dietary Fiber 7g 28%

Sugars 8g

Protein 9g

Vitamin A 190%

Vitamin C 520%

Calcium 15%

Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 3

Meat: 0

Milk: 0

Fat: 0

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source:
5 A Day for Better Health: cdc.gov


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Burrito Turkey Burgers – TypeFree Diabetes

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Burrito Turkey Burgers


Ingredients

  • Vegetable cooking spray
  • 2 Pounds GROUND TURKEY
  • 1 (4-Ounce) can chopped green chilies, drained
  • 1 Cup chopped onion
  • 1 (1-1/4 Ounce) package taco seasoning mix
  • 8 (8-Inch) flour tortillas
  • 1 (16-Ounce) can non-fat refried beans
  • As needed lettuce, shredded
  • 1/2 Cup Cheddar cheese, grated and divided
  • As needed salsa

Directions

  1. Spray cold grill rack with vegetable cooking spray. Preheat grill for direct-heat
    method cooking.
  2. In medium bowl combine ground turkey, chilies, onion and seasoning mix.
  3. Evenly divide turkey mixture into 8 (9×2-inch) rectangular-shaped burgers.
  4. Grill burgers 3 to 4 minutes, turn and continue cooking 2 to 3 minutes or until 165 degrees F is reached
    on food thermometer and turkey is no longer pink in center. Remove and keep warm.
  5. Heat tortillas according to package directions.
  6. Spread each tortilla with 1/4 cup refried beans and sprinkle with lettuce.
  7. Place 1 burger in center of each tortilla and sprinkle 1 tablespoon of cheese over top.
  8. Fold sides of tortillas over burgers to create burritos. Serve with salsa.

Ethnicity: Mexican
 
Meal Type: Sandwich, Wrap, Lunch
 
Occasion: Tailgate, Superbowl, Cinco de Mayo
 
Preparation Method: Grill
 
Product Type: Ground Turkey
 
Dish Type: Burger
 

Recipe Source: Recipe by The National Turkey Federation


Nutrition Facts
Calories 394  
% Daily Value*
Total Fat 15g 34%
Cholesterol 61mg
Sodium 929mg
Total Carbohydrate 33g
Protein 29g  
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be
higher or lower depending on you calorie needs:

  Calories: 2000 2500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate   300g 375g
Dietary Fiber   25g 30g
Calories per gram:
Fat 9
  • Carbohydrate 4
  • Protein 4


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    Apple Tuna Sandwich – TypeFree Diabetes

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    Apple Tuna Sandwich


    Recipe Summary

    Preparation Time:  10 minutes

    Number of Servings:  3

    Cups of Fruits and Vegetables Per Person: 
    0.75


    Ingredients

    • 2 6 oz cans unsalted tuna in water, drained
    • 1 medium apple chopped
    • 1 celery stalk, peeled and chopped
    • 1/4 cup low fat vanilla yogurt
    • 1 tsp prepared mustard
    • 1 tsp honey
    • 6 slices whole wheat bread
    • 6 lettuce leaves
    • 6 slices tomato

    Directions

    Combine and mix the tuna, apple, celery, yogurt, mustard and honey. Spread 1/2 cup
    of the mixture on three bread slices. Top each slice of bread with lettuce, tomato
    and remaining bread. Cut sandwiches in half or as desired.


    Nutrition Facts

    Serving Size 1 sandwich

    Amount Per Serving
    Calories 330 Calories from Fat
    30
      % Daily Value (DV)*
    Total Fat 4g
    5
    %
     Saturated Fat 1g
    5
    %
     Trans Fat 0g
    0
    %
    Cholesterol 35mg
    12
    %
    Sodium 370mg
    15
    %
    Total Carbohydrate 37g
    12
    %
      Dietary Fiber 6g
    24
    %
      Sugars 14g  
    Protein 38g
    Vitamin A
    40
    %
    Vitamin C
    20
    %
    Calcium
    15
    %
    Iron
    20
    %

    * Percent Daily Values are based on a 2,000 calorie
    diet.

    Diabetic Exchange**

    Fruit: 0
    Vegetables: 0
    Meat: 4
    Milk: 0
    Fat: 0
    Carbs: 2
    Other: 0

    ** Diabetic exchanges are calculated based on the American Diabetes Association
    Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
    partial exchanges are not included.

    Source:  cdc.gov




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