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Tag: sandwiches

  • Corn and Zucchini Tacos

    Corn and Zucchini Tacos

    How to Make Corn and Zucchini Tacos


    20 min prep time


    16 min cook time


    6servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat 2 tsp of the oil over medium heat. Add the corn and sauté for 3 minutes. Add the cumin and chili powder and sauté for 2 minutes. Remove the corn mixture from the skillet.

    2. Add the remaining olive oil to the skillet and add the onion. Sauté the onion for 5 minutes, until soft. Add the zucchini and sauté for 3 minutes. Add the tomatoes and sauté for 2 minutes. Add the oregano and sauté for 1 minute; stir in the reserved corn mixture.

    3. Divide the corn mixture among the warmed tortillas and top each taco with 2 tsp yogurt and 2 tsp Salsa Cruda.

    4. Cook’s Tip: Use your microwave to prep fresh corn! From each ear, cut off about 1 inch of the stalk end. Add up to 3 ears of corn at a time to a microwave-safe container and microwave on high for 6 minutes. Remove the corn from the microwave and let cool enough to handle. Holding onto the husk, gently squeeze and shake and the corn will come out in one fell swoop. If any silks remain, rub the cob up and down with paper toweling to remove the strands.

    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Vegetarian
    Sandwiches
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      365mg
      8%

    Ingredients

    salsa
    1/2 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    corn tortillas
    6

    fresh oregano (minced)
    1 tbsp

    tomato(es) (seeded and diced into 1/2-inch pieces)
    2

    zucchini (unpeeled and diced into 1/2-inch pieces)
    1

    sweet onion (finely minced)
    1/2 cup

    chili powder
    1/4 tsp

    ground cumin
    1/2 tsp

    ears corn (shucked and kernels cut off cobs; discard cobs)
    3

    olive oil (divided)
    1 tbsp

  • Chicken and Roasted Pepper Lettuce Cups

    Chicken and Roasted Pepper Lettuce Cups

    How to Make Chicken and Roasted Pepper Lettuce Cups

    From Designed for One!, by Nancy S. Hughes. Available for order here.

    This recipe featured in:

     


    10 min prep time


    8 min cook time


    1serving


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a small nonstick skillet over medium heat. Coat both sides of the chicken with cooking spray and cook 4 minutes on each side, or until no longer pink in the center. Place on cutting board, let cool 2–3 minutes, and chop.

    2. Meanwhile, combine the remaining ingredients, except the lettuce leaves, in a bowl.

    3. To assemble, line each leaf with the chopped chicken and top with the red pepper mixture.

    Mediterranean
    Grilling
    Sandwiches
    Cooking for 1 or 2
    Appetizers
    Lunch
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      37g

    • Potassium
      830mg
      18%

    Ingredients

    chicken cutlet
    4 oz

    nonstick cooking spray
    1 whole

    roasted red pepper (chopped)
    2 oz

    no-salt-added garbanzo beans (rinsed and drained)
    1/3 cup

    red onion (finely chopped)
    2 tbsp

    pitted kalamata olives (coarsely chopped)
    4 whole

    fresh basil (chopped)
    1 tbsp

    Extra Virgin Olive Oil
    2 tsp

    red wine vinegar
    1 tsp

    romaine or Boston lettuce leaves
    2 leaves

  • Whole Wheat Hot Pockets

    Whole Wheat Hot Pockets

    How to Make Whole Wheat Hot Pockets

    Once these hot pockets are baked, they can be frozen in airtight freezer bags for an easy dinner at a later date.


    1 hr 30 min prep time


    25 min cook time


    8servings


    1 hot pocket

    Print Recipe >

    Step-By-Step Instructions:

    1. Set up a mixer fitted with the dough hook attachment. If you do not have a mixer, set up a food processor.

    2. Add warm water, Splenda Brown Sugar, and yeast to the mixing bowl or food processor bowl and let the yeast bloom for 5 minutes. The yeast should begin to get frothy.

    3. Add the flour and salt (optional) and mix on low until flour is incorporated. 

      If using a mixer with the dough hook attachment, turn the speed up to medium and knead the dough for 5 minutes. 

      If using a food processor, turn the dough onto a clean, floured board or counter top and knead by hand for 5-7 minutes. If the dough is too sticky, add a Tbsp. of flour at a time until it forms a smooth dough.

    4. Add kneaded dough to a large bowl coated with cooking spray, cover and put in a warm place for one hour to rise.

    5. While the dough is rising, preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.

    6. In a medium sauté pan, heat olive oil over medium-high heat. Add mushrooms and sauté until softened and all of the liquid from them is evaporated.

    7. In a medium bowl, combine mushrooms, spinach, garlic, salt (optional), pepper and mozzarella cheese. Set aside.

    8. Divide the dough into eight balls and let rest, covered with plastic wrap, for about 15 minutes.

    9. Roll out each dough round to 1/4 inch thickness. Add 1/8 of filling (about 1/2 cup) to each round. Fold over to form a calzone and press the edges to seal. Repeat this process for the remaining 8 hot pockets and place on the baking sheet.

    10. Brush each hot pocket with egg wash and bake for 25 minutes or until golden brown.

    Low Sodium
    Fiber Focused
    Kid Friendly
    Vegetarian
    Sandwiches
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 hot pocket


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      355mg
      8%

    Ingredients

    warm water (around 100 degrees F)
    1 cup

    low-calorie brown sugar substitute
    1 tbsp

    active dry yeast
    1 packet

    whole wheat flour
    2 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tsp

    white (button) mushrooms (diced)
    8 oz

    cooked spinach
    1 cup

    garlic (minced)
    1 clove

    salt (optional, divided use)
    1 1/2 tsp

    black pepper
    1/2 tsp

    mozzarella cheese (reduced fat)
    3/4 cup

    eggs (beaten with 1 Tbsp. water)
    1

  • Tuna Salad with Chickpeas

    Tuna Salad with Chickpeas

    How to Make Tuna Salad with Chickpeas

    This Tuna Salad with Chickpeas is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise – you’ll be surprised that you can’t taste the difference.


    10 min prep time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together yogurt, mayonnaise and lemon juice.

    2. In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.

    3. Serve tuna salad on your choice of lettuce, whole-wheat bread or crackers.

    Low Carb
    Seafood
    Easy Pantry Recipes
    Salads
    Sandwiches
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      20mg

      7%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      12g

    Ingredients

    fat-free plain yogurt
    3 tbsp

    light mayonnaise
    1/4 cup

    lemon (juiced)
    1/2 whole

    red bell pepper (diced)
    1/2 large

    celery (diced)
    2 stalks

    onion(s) (finely diced)
    1/4 cup

    chickpeas (garbanzo beans) (rinsed and drained)
    1 cup

    tuna flavorseal pouches (6.4 ounce each, in water)
    2 whole

    black pepper
    1/4 tsp

  • Spinach Pesto Chicken Salad Wrap

    Spinach Pesto Chicken Salad Wrap

    How to Make Spinach Pesto Chicken Salad Wrap

    Trying to lower your blood pressure by watching sodium intake? Use herbs such as basil and other strong ingredients such as lemon, garlic and pepper for lots of flavor. This wrap is also a great way to work in more vegetables with the spinach.


    15 min prep time


    35 min cook time


    5servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
    2. Season the chicken breasts with 1/4 Tsp. black pepper and dried basil. Bake for 35 minutes or until done. Put the chicken breasts in the refrigerator to cool.
    3. In a food processor, combine the spinach, pine nuts, lemon juice, and mayonnaise. Lightly pulse. With the machine running, add the olive oil, blending until the mixture is creamy. Stir in the Parmesan cheese, garlic powder, and 1/4 Tsp. black pepper.
    4. Cut the cooked chicken into 1/2-inch pieces and shred. In a medium bowl, combine the chicken and pesto sauce; mix well.
    5. Serve 1/2 cup chicken salad in each tortilla. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic wrap and refrigerate.
    CKD Dialysis
    Kidney-Friendly
    Sandwiches
    Lunch
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    boneless, skinless chicken breast
    1 lbs

    black pepper (divided)
    1/2 tsp

    basil (dried)
    1 tsp

    baby spinach (large stems removed)
    3 cup

    pine nuts (toasted)
    2 tbsp

    fresh lemon juice
    2 tbsp

    light mayonnaise
    1/4 cup

    olive oil
    1 tbsp

    Parmesan cheese (freshly grated)
    2 tbsp

    garlic powder
    1/4 tsp

    6-inch corn tortillas
    5

  • Slow Cooker BBQ Chicken Sliders

    Slow Cooker BBQ Chicken Sliders

    How to Make Slow Cooker BBQ Chicken Sliders

    Start the chicken in a slow cooker and assemble these fun mini sandwiches when your guests arrive.


    15 min prep time


    6 hr 15 min (slow cooker) cook time


    8servings


    1 slider

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken breasts in a slow cooker. Sprinkle with the garlic powder and pepper. Place the sliced onion on top of the chicken. Pour in 1 cup water. Cover and cook on low for 6 hours, or until done.

    2. Drain the cooking water from the slow cooker. Shred the chicken with two forks. Mix in the barbeque sauce and stir to coat the chicken. Heat through for an additional 15 minutes.

    3. Assemble the sandwiches, using 1/3 cup BBQ chicken for each bun.

    Slow Cooker
    Sandwiches
    Holidays & Entertaining
    Dinner
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slider


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      16g

    • Potassium
      290mg
      6%

    Ingredients

    chicken breasts (boneless, skinless)
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    small onion (sliced)
    1 small

    water
    1 cup

    barbeque sauce
    1/3 cup

    mini whole wheat buns ( split)
    8 whole

  • Sirloin Hoagies

    Sirloin Hoagies

    How to Make Sirloin Hoagies

    This recipe is from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes.


    12 min prep time


    16 min cook time


    4servings


    1 hoagie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Sprinkle 1/16 teaspoon salt and the pepper evenly over both sides of the steak. Place a large nonstick skillet over medium-high heat until hot. Coat with nonstick cooking spray, add the steak, and cook 5 minutes.
    3. Turn and cook another 4 minutes or until the beef is done as desired. Place the beef on a cutting board and set aside.
    4. Coat the pan drippings with nonstick cooking spray, reduce the heat to medium, and add the onions. Coat the onions with nonstick cooking spray and cook 6–7 minutes or until they are richly browned, stirring frequently.
    5. Add water to the onions and cook 1 minute or until most of the moisture has evaporated, stirring constantly. Remove from heat.
    6. Wrap the bread in foil, place in the oven, and bake 5 minutes or until hot. Meanwhile, thinly slice the beef diagonally.
    7. Using a serrated knife, cut the bread in half lengthwise and spread a thin layer of mustard on each side. Top with beef, then onions and any juices. Sprinkle with the remaining salt, top with the other bread half, and cut in fourths crosswise.
    Kidney-Friendly
    CKD Dialysis
    Comfort Food
    Lunch
    Dinner
    Main Dish
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 hoagie


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      450mg
      10%

    Ingredients

    salt ((divided use))
    1/8 tsp

    black pepper
    1/2 tsp

    boneless sirloin steak (trimmed of fat)
    1 lbs

    large onion (thinly sliced)
    1

    water
    1/2 cup

    French bread (whole-wheat or white)
    8 oz

    prepared mustard
    1 1/2 tbsp

  • Shrimp Lettuce Wraps

    Shrimp Lettuce Wraps

    How to Make Shrimp Lettuce Wraps

    If you don’t use all of the shrimp mixture in this recipe, you can also enjoy it cold on a lettuce wrap for lunch the next day.


    15 min prep time


    7servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray and sesame oil to a medium sauté pan over medium-high heat.
    2. Add bell pepper and onion and sauté until vegetables are softened and onions are clear.
    3. Add shrimp and sauté for 2-3 minutes, or until shrimp is partially cooked through.
    4. In a small bowl, whisk together soy sauce, Splenda Brown Sugar, chili garlic paste, ginger, garlic, lime zest, lime juice, chicken broth and peanut butter. Pour over shrimp and simmer until sauce begins to thicken and shrimp is cooked through.
    5. Add chopped chives and stir.
    6. Portion 1/4 cup of shrimp mixture in a lettuce leaf cup and top with diced avocado. Repeat for remaining 6 wrap, dividing avocado evenly among the 7 wraps.
    Low Carb
    Seafood
    Foodie
    Lunch
    Sandwiches
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    Nutrition facts

    7 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      65mg

      22%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      11g

    • Potassium
      255mg
      5%

    Ingredients

    nonstick cooking spray
    1

    sesame oil
    1 tsp

    orange or red bell pepper (seeded and small dice)
    1

    small onion (small dice)
    1

    deveined shrimp (peeled)
    1 lbs

    soy sauce (reduced sodium)
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    Thai-style chili garlic paste
    1 tsp

    grated ginger
    1 tsp

    garlic (minced)
    1 clove

    small lime (zested and juiced)
    1

    low sodium chicken broth (reduced sodium, fat-free)
    1/4 cup

    peanut butter
    1 tbsp

    fresh chives (chopped)
    1 tbsp

    Boston lettuce leaves
    7

    avocado (diced)
    1/2

  • Sensational Chicken Burgers

    Sensational Chicken Burgers

    How to Make Sensational Chicken Burgers

    Barbara Seelig-Brown created these burgers for a neighborhood picnic. She wanted to make sure that she was going to bring something healthy as well as tasty.

     


    15 min prep time


    8 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix all ingredients together and form 4 patties. 

    2. Grill 3–4 minutes on each side and serve with guacamole.

    Low Carb
    Grilling
    Sandwiches
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      24g

    • Potassium
      550mg
      12%

    Ingredients

    ground chicken breast
    1/2 lbs

    ground chicken (mixed light and dark)
    1/2 lbs

    sun-dried tomatoes (chopped, not in oil)
    1/4 cup

    onion(s) (chopped)
    1/4 cup

    fresh basil (chopped)
    1/4 cup

    fresh flat Italian parsley (chopped)
    1/4 cup

    garlic (minced)
    4 clove

    fine sea salt
    1/2 tsp

    black pepper (freshly cracked)
    1/2 tsp

  • Ronaldo’s Cuban Sandwich

    Ronaldo’s Cuban Sandwich

    How to Make Ronaldo’s Cuban Sandwich

    Author Ronaldo Linares: “Sometimes we don’t have a lot of time to prepare a whole meal and need something quick. I always have high-quality deli meat on hand for times like these. But not all deli meat is created equal; look for healthy, low-sodium deli meats when shopping. There is no substitute for a true Cuban sandwich, but this recipe is a light, delicious take on the classic.”

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    18 min cook time


    2servings


    1/2 sandwich and 1/2 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place both halves of multigrain roll on a baking sheet lined with parchment paper. Make sure the inside of the bun is facing up. To build the sandwich, layer Swiss cheese evenly on naked bun. Do the same with avocado, turkey, and ham. Place sandwich in the oven for 12 minutes. Remove sandwich from oven and close the roll.
    3. Preheat a nonstick pan over medium heat. Place the sandwich in the middle of the pan and press down using a spatula or the bottom of a clean saucepan for 2-3 minutes. Flip the sandwich and repeat on the other side. This will give you the pressed look of a traditional Cuban sandwich. Cut in half.
    4. Add arugula, tomato, red onion, cucumber, cilantro, lime juice, and black pepper to a bowl, and toss ingredients together. Serve with the sandwich. Now take a big bite of that delicious sandwich.
    Veggie Rich
    Latin American
    Caribbean
    Cooking for 1 or 2
    Sandwiches
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 sandwich and 1/2 salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      420mg
      9%

    Ingredients

    whole wheat sandwich thins
    1

    Parchment Paper
    1

    Swiss cheese (low-fat, sliced)
    1 1/2 oz

    Hass avocado (sliced)
    2 oz

    deli turkey (low-sodium, sliced)
    1 1/2 oz

    deli ham (low-sodium, sliced)
    1 1/2 oz

    arugula (washed)
    1/2 cup

    roma (plum) tomatoes (sliced)
    1/2

    red onion (sliced)
    1/8 cup

    cucumber(s) (sliced)
    1/8 cup

    cilantro (chopped)
    2 tsp

    lime juice
    2 tsp

    black pepper (cracked)
    1/8 tsp