The Super Diabetes Site

Tag: sandwiches

  • Grilled Chicken Wraps

    Grilled Chicken Wraps

    How to Make Grilled Chicken Wraps

    Grilled chicken thighs and onion fill these tasty dinner wraps. Cook the chicken and onions on an indoor or an outdoor grill.


    20 min prep time


    2servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a stove-top grill
    2. Remove visible fat from chicken, and season with salt and pepper to taste.
    3. Place chicken and onion slices on the grill. Cook 5 minutes. Turn chicken and onions over and grill 3 minutes. Spoon barbecue sauce over chicken and onion, and grill 2 minutes. A meat thermometer should reach 165 degrees F. Transfer to a plate. Using two forks, shred the chicken. Separate the onions into rings.
    4. Meanwhile, wrap the tortillas in foil and add to the grill for 3 minutes to warm through. Fill each tortilla with some of the chicken and onions, and roll into a wrap.
    5. Divide lettuce between two plates, and top with diced tomatoes. Serve.
    Grilling
    Cooking for 1 or 2
    Dinner
    Lunch
    Sandwiches
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      363

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      138mg

      46%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        3.5g

        13%

    • Protein
      38g

    Ingredients

    chicken thighs (boneless, skinless)
    3/4 lbs

    salt and pepper to taste
    1 pinch

    onion slices (1/4-inch, about 1/2 cup)
    2 slice

    barbeque sauce (low-sugar, low-sodium)
    1/4 cup

    whole wheat flour tortillas (8-inch)
    2

    lettuce (shredded)
    1/2 cup

    fresh tomatoes (diced)
    1/2 cup

  • Grilled Chicken Sandwich With Olive Arugula Topping

    Grilled Chicken Sandwich With Olive Arugula Topping

    How to Make Grilled Chicken Sandwich With Olive Arugula Topping


    5 min prep time


    10 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large skillet over medium-high heat. Coat chicken with cooking spray and sprinkle with the basil, onion powder, and pepper flakes. Cook 5 minutes on each side or until no longer pink in center.
    2. Meanwhile, combine the topping ingredients in a medium bowl. Place the chicken on bottom half of the bread, top with the arugula mixture, top with remaining bread, and cut into four sections.
    Comfort Food
    Grilling
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Sandwiches
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      365

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      32g

    • Potassium
      405mg
      9%

    Ingredients

    chicken breasts (boneless, thin cutlets, rinsed and patted dry )
    4

    nonstick cooking spray
    1

    fresh basil leaves (dried)
    1 tsp

    onion powder
    1/2 tsp

    crushed red pepper flakes (dried)
    1/8 tsp

    multi-grain Italian bread (cut in half lengthwise)
    8 oz

    packed arugula or spring greens
    2 cup

    red onion (diced)
    1/4 cup

    Kalamata olives (pitted, coarsely chopped)
    16

    Extra Virgin Olive Oil
    1 1/2 tbsp

    red wine vinegar
    2 1/2 tbsp

  • Grilled Athenian Burger

    Grilled Athenian Burger

    How to Make Grilled Athenian Burger

    When is a burger not just a burger? You’ll soon find out after trying this version. You may substitute 50% lamb for beef in this recipe as well. I sometimes spike this recipe with crushed red chili flakes or a minced Serrano chili because I’m a spicy food freak.

    Note—The Nutrition Facts information for this recipe is for the burger patty and suggested toppings only.


    10 min prep time


    13 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large mixing bowl combine all ingredients and mix until just combined.
    2. Divide mixture into 4 equal parts and form 4 burgers. Place on a plate and refrigerate until ready for grilling.
    3. Spray grill or stove-top grill pan with high- heat olive or canola oil spray. Heat grill to high temperature (450–500°F).
    4. Grill burgers for approximately 6–8 minutes. Turn and repeat process for an additional 4–5 minutes. Check for doneness with a thermometer. Internal temperature should be about 160°F as they will continue to cook for a few minutes.
    5. Top with fresh romaine leaves, sliced tomatoes, and red onion on a whole-grain bun or wrapped in a pita.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Grilling
    Dinner
    Holidays & Entertaining
    Main Dish
    Sandwiches
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      70mg

      23%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      24g

    • Potassium
      390mg
      8%

    Ingredients

    ground beef (95% lean)
    1 lbs

    Greek yogurt (fat-free)
    4 tbsp

    garlic (minced)
    1 clove

    fresh leaf oregano
    1 tsp

    fresh leaf parsley (chopped)
    2 tbsp

    lemon zest (lemon peel, grated)
    1/2 tsp

    black pepper
    1/4 tsp

  • Gluten-Free Chicken Salad Wrap

    Gluten-Free Chicken Salad Wrap

    How to Make Gluten-Free Chicken Salad Wrap

    Check ingredients in gluten-free tortillas or wraps and try to find those made with whole-grains.


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together the chicken, mayonnaise, hummus, celery, pepper, and thyme.
    2. Spread 1/2 cup chicken salad in the middle of 1 wrap. Top with 1 cup field greens. Fold left and right sides of the wrap in until they touch, and roll from the bottom to make a wrap.
    3. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Veggie Rich
    Lunch
    Gluten-Free
    Dinner
    Sandwiches
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      580mg
      12%

    Ingredients

    cooked chicken breast (shredded)
    2 cup

    light mayonnaise
    1/4 cup

    original hummus
    2 tbsp

    celery (diced)
    3 stalks

    black pepper
    1/8 tsp

    dried thyme
    1/4 tsp

    whole-grain wraps (gluten-free, (such as LaTortilla Factory Gluten-Free Wrap))
    4

    field greens
    4 cup

  • Fried Egg And Avocado Sandwiches

    Fried Egg And Avocado Sandwiches

    How to Make Fried Egg And Avocado Sandwiches

    Cookbook author and meal planning guru Aviva Goldfarb says, “Recently I became obsessed with making the perfect fried egg sandwich, asking everyone for their ideal recipe. Ultimately, I settled on this delectable combination but you might also enjoy adding steamed spinach, roasted peppers, mayonnaise, tapenade, or bacon. We used cheddar and jalapeño bread from the farmer’s market, but assuming you can’t find that, you can use sourdough, challah, French bread, even English muffins.”


    10 min prep time


    15 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Shred the cheese if necessary and refrigerate.
    2. If you are including the bacon in your sandwiches, cook it according to the package directions (I like to put it on a lined baking sheet in a cold oven, heat the oven to 400°F, and let it cook for about 10 minutes until it is well browned).
    3. Toast the bread until it’s golden and crispy.
    4. Spray a small bowl with nonstick cooking spray and gently crack an egg into it. Meanwhile, heat a large cast iron or other heavy skillet over medium-low heat. When it is hot, add the oil and swirl it around to distribute evenly. When the oil is hot, gently pour in the egg and repeat with the remaining eggs, cracking them into the bowl first, so you can add them gently to the pan (to avoid the yolks cracking and the whites spreading too much). Cover the pan for 3 minutes until the whites are opaque. Top each egg evenly with 1 tablespoon cheese.
    5. Meanwhile, mash the avocado onto 4 slices of the toast, and slide an egg on top of each. Put 1/2 to 1 slice of bacon on top of each egg (optional). Sprinkle a little hot pepper sauce or sriracha on top of each egg, and top with the remaining slices of toast. Serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Lunch
    Breakfast and Brunch
    Sandwiches
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        4.6g

        23%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      15g

    • Potassium
      330mg
      7%

    Ingredients

    bacon ((turkey, pork, or meatless) (optional))
    2 slice

    sourdough bread, or use French bread or your favorite bread
    8 slice

    eggs
    4

    Extra Virgin Olive Oil
    4

    shredded Monterey Jack or cheddar cheese, or use shaved pecorino
    4 tbsp

    avocado (thinly sliced, or use guacamole)
    1

    Dash hot pepper sauce (such as Tabasco or sriracha (optional))
    1

  • Crunchy Mediterranean Tuna Salad Wrap

    Crunchy Mediterranean Tuna Salad Wrap

    How to Make Crunchy Mediterranean Tuna Salad Wrap

    This heart-healthy, Mediterranean-style tuna salad is super flavorful, thanks to briny olives and sweet red bell peppers. Serve in lettuce leaves for a light, low carb lunch.


    10 min prep time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the tuna, mayonnaise, yogurt, onion, celery, red pepper, olives, and black pepper.

    2. Divide the tuna mixture among the lettuce leaves (about 1/2 cup tuna salad per lettuce leaf). Fold to form a wrap.

    Low Carb
    Seafood
    Sandwiches
    No Cook
    Gluten-Free
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      189mg
      4%

    Ingredients

    tuna in water
    12 oz

    light mayonnaise
    1/4 cup

    plain yogurt (non-fat)
    3 tbsp

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

    celery (finely diced)
    1 stalks

    red bell pepper (finely diced)
    1/2 med

    Kalamata olives (chopped)
    3 tbsp

    black pepper
    1/4 tsp

    large butter lettuce
    6 leaves

  • Chickpea Patties With Mango Chutney

    Chickpea Patties With Mango Chutney

    How to Make Chickpea Patties With Mango Chutney

    Author Robyn webb says, “My chickpea patties first made their appearance in the pages of Diabetes Forecast magazine. We received so many compliments about this recipe that I want to share it again. Similar in flavor to falafel, but with an Indian flair, these can be prepared, placed on a plate, covered, and refrigerated hours before you plan to cook them.”


    12 min prep time


    14 min cook time


    4servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a cast iron skillet over medium heat. Add the onion and sauté for 3 minutes. Add in the celery, red pepper, parsley, and garlic, and sauté for 2 minutes. Add in the curry powder, cumin, cayenne, and a pinch of sea salt and pepper, if desired, and remove from the heat.
    2. Puree the chickpeas in a food processor or blender, adding a little water, if necessary. Pulse until you have a coarse puree. Add the chickpeas to a bowl. Add in the vegetable mixture, egg, and breadcrumbs and mix well. Adjust the seasonings with additional salt and pepper, if necessary.
    3. Form the mixture into four patties. Heat the cast iron skillet over medium-high heat. Add the olive oil. Add the patties and brown on both sides for about 5-6 minutes per side. Add the patties to toasted whole-grain buns and top with tomato, lettuce leaves, and mango chutney, if desired.
    Veggie Rich
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Indian
    Comfort Food
    Dinner
    Lunch
    Main Dish
    Sandwiches
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    small onion (diced)
    1

    celery (minced)
    3 tbsp

    red bell pepper (minced)
    2 tbsp

    parsley (minced)
    2 tbsp

    garlic (minced)
    2 clove

    curry powder
    2 tsp

    ground cumin
    1/4 tsp

    cayenne pepper
    1 pinch

    salt
    1 pinch

    black pepper (to taste)
    1 pinch

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

    1 egg (beaten)
    1 whole

    whole-wheat panko breadcrumbs
    1 1/2 cup

    olive oil
    1 tbsp

    whole wheat hamburger buns (toasted, optional)
    4

    tomato(es)
    4 slice

    lettuce
    4 leaves

  • Chicken Joes

    Chicken Joes

    How to Make Chicken Joes

    OK, so time for a confession. While we always had home-cooked meals, we also always had a can of Sloppy Joe mix tucked into the corner of the pantry for when we got lazy. Knowing now that processed foods are not healthy, I developed these Chicken Joes that are much more diabetes-friendly with all the same taste of the sloppy Joes of childhood. With extra vegetables, this version makes the grade.


    15 min prep time


    20 min cook time


    8servings


    1 open-faced sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, cook the ground chicken, onion, garlic, chili powder, paprika, salt, and pepper over medium heat until meat is browned, about 5–6 minutes.
    2. Add in the green or red pepper and zucchini and cook over low heat for about 5 minutes, until vegetables are tender. Add the diced tomatoes and BBQ sauce and simmer for 10 minutes.
    3. Serve the mixture over half of a toasted bun.
    Comfort Food
    Kid Friendly
    Dinner
    Lunch
    Sandwiches
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 open-faced sandwich


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      10g

    Ingredients

    ground chicken
    3/4 lbs

    small onion (minced)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tsp

    paprika salt (to taste)
    1/2 tsp

    red or green bell pepper (chopped)
    1

    zucchini (diced)
    3/4 cup

    14 1/2-ounce can diced tomatoes (drained)
    1

    bottled BBQ sauce (look for a brand with the lowest amount of sugar)
    1/2 cup

    whole wheat hamburger buns (toasted )
    4

  • Chicken Caesar Salad Lunch Wraps

    Chicken Caesar Salad Lunch Wraps

    How to Make Chicken Caesar Salad Lunch Wraps

    If you are tired of the same boring sandwich for lunch, try this restaurant-style wrap. Use cooked rotisserie chicken from your grocery store to save time.

     


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all the ingredients except for the tortillas. Coat the salad evenly with the dressing

    2. Spread 1 heaping cup of the chicken salad mixture onto the tortilla. Fold the left and right sides of the wrap in until they touch and roll from the bottom to make a wrap.

    3. Repeat procedure for remaining 3 wraps.

    Veggie Rich
    Fiber Focused
    Italian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      50mg

      17%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      280mg
      6%

    Ingredients

    cooked chicken (diced )
    1 1/2 cup

    light Caesar salad dressing
    3 tbsp

    Parmesan cheese (freshly shredded)
    3 tbsp

    romaine lettuce (chopped)
    4 cup

    tortillas (10-inch, low-carb)
    4 med

  • Cheese and Veggie Pitas

    Cheese and Veggie Pitas

    How to Make Cheese and Veggie Pitas

    This vegetarian pita sandwich recipe is easy to make for a crowd. It’s also easy to pack and take to work so you don’t have to eat out at lunch time.


    15 min prep time


    8servings


    1/2 pita

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice one side of each pita to open pocket, but do not cut all the way through. Set aside.
    2. Spread 1/2 Tbsp. of mayonnaise in each pita.
    3. Slice Swiss cheese into 4 even slices. Spread 2 Tbsps. of hummus on each cheese slice and sprinkle 1 Tbsp. of sunflower seeds on top.
    4. Layer lettuce leaf, onion slices, tomato slices, and cucumber slices on top of hummus.
    5. Stuff each pita with sandwich filling and cut in half.
    Veggie Rich
    Mediterranean
    Lunch
    Dinner
    Vegetarian
    Snacks
    Holidays & Entertaining
    Sandwiches
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/2 pita


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      275mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      8g

    • Potassium
      580mg
      12%

    Ingredients

    large tomato (cut into 4 equal slices)
    1

    Swiss cheese (reduced-fat)
    2 1/4 oz

    medium red onion (thinly sliced)
    1

    light mayonnaise
    2 tbsp

    romaine lettuce leaves
    4

    sunflower seeds
    1/4 cup

    whole wheat pita
    4

    hummus
    1/2 cup

    medium cucumber
    1