Stuffed Seafood Salad Rolls
Ingredients:
1 cup lump crabmeat or imitation crabmeat (about 6 oz.)
1 cup cooked baby shrimp (about 6 oz.)
⅓ cup finely diced celery
3 tablespoons light mayonnaise
2 tablespoons low-fat plain yogurt
¼ teaspoon Old Bay seasoning
2 to 3 drops Tabasco sauce
¼ cup chopped green or red onion (optional)
4 sourdough rolls (about 2¼ oz. each)
Directions:
2. Using a serrated knife, cut near the top third of each of the rolls. Pull out part of the bread from the bottom half of the roll to form a "well." Discard the extra bread. Spoon the seafood salad mixture into each of the rolls.
Nutritional Info (per serving):
Calories 250
Carbohydrate 25g (Sugars 2g)
Total Fat 6g (Saturated Fat 1.5g)
Protein 22g
Fiber 2g
Cholesterol 100mg
Sodium 590mg
Food Exchanges: 3 Lean Meat, 1½ Starch, 1 Fat
Carbohydrate Choices: 1½
Weight Watcher Point Comparison: 5
Additional comments:
My inspiration for this recipe came from the ever-popular crab stands dotted along Fisherman's Wharf in San Francisco where locals and visitors line up for fresh walk-away seafood specialties and sourdough bread. In my version of this local specialty I combine both crab and shrimp with Old Bay seasoning and a couple drops of Tabasco to create a creamy seafood filling stuffed into partially hollowed out sourdough rolls. These are definitely worth lining up for!
Both the crab stand rolls and mine are made with sourdough bread, which has a lower glycemic index (the rate at which food will raise your blood sugar) than other white breads. Unfortunately the crab stand rolls are packed with a lot more than low-fat crab. Each stuffed roll is estimated to contain over 700 calories, 400 of which (or 45 grams) are from fat!
Chicken Caesar Wrap
Ingredients:
2 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons low-fat plain yogurt
2 tablespoons grated Parmesan cheese
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
1½ teaspoon minced garlic
½ teaspoon black pepper, or to taste
6 cups romaine lettuce
2 cups shredded cooked skinless chicken breast
4 9-inch reduced-carbohydrate high fiber tortillas (like Mission Carb Balance)
4 teaspoons grated Parmesan cheese
Directions:
2. In a large bowl, toss together the romaine and chicken. Pour the dressing on top and toss together.
3. To assemble the wraps, heat 1 tortilla in the microwave for 15 seconds to soften. Spoon about 3/4 cup of the chicken salad mixture onto the middle of the wrap. Top with 1 teaspoon Parmesan cheese. Fold the bottom 1 1/2-inches of the wrap upward to cover filling and then fold in sides. Place a toothpick if desired in the center of the wrap to hold it shut. Repeat with the remaining ingredients.
Nutritional Info (per serving):
Calories 330
Carbohydrate 22g (Sugars 2g)
Total Fat 14g (Sat Fat 3g)
Protein 36g
Fiber 13g
Cholesterol 70mg
Sodium 490mg
Food Exchanges: 3 Lean Meat, 1 Starch, 2 Fat
Carbohydrate Choices: 1
Weight Watcher Point Comparison: 5
Additional comments:
Substituting a reduced-fat, high fiber tortilla and a healthy chicken Caesar mix makes this healthy Chicken Caesar Wrap pop with taste instead of fat, calories and carbs, while offering
more belly filling protein and fiber. Feel free to halve the recipe or to use your favorite reduced-fat Caesar dressing.
Turkey Sandwich
Ingredients:
3 ounces low-sodium turkey
Lettuce
Tomato
1 Tbsp. low-fat mayonnaise or mustard
2 slices whole-grain bread (rye, pumpernickel, sourdough)
Directions:
Nutritional Info (per serving):
Carbohydrate 35g
Protein 21
Fat (if mayonnaise is used) 5g
Portabello Mushroom Sandwich
Ingredients:
1 large mushroom cap, cleaned
1 Tomato slice
1 Bermuda onion slice
1 Eggplant slice
Low-fat, low-sodium cheese slice
Directions:
Nutritional Info (per serving):
Carbohydrate 10g
Protein 12g
Fat 3-6g (depending on cheese choice)
Eggless Egg Salad Sandwiches
Ingredients:
1 cup liquid egg substitute
¼ cup chopped celery
¼ chopped onion
2 tablespoons fat-free mayonnaise
12 slices whole wheat bread
6 lettuce leaves
1 large tomato, cut into 6 thin slices
Directions:
2. Dice egg and place in a small bowl. Add celery, onion and mayonnaise; mix well. On each of 6 bread slices, place a lettuce leaf and a tomato slice; top each with 2 to 4 tablespoons egg salad and finish with a remaining bread slice.
Healthy Turkey Salad Pockets
Ingredients:
2 cups diced cooked turkey
5 ounces pitted dried plums, quartered
½ cup sliced celery
½ cup plain nonfat yogurt
¼ cup sliced green onions
1 tablespoon sweet-hot mustard
3 whole-wheat pita breads, halved
6 lettuce leaves
Directions:
Nutritional Info (per serving):
Calories 233
Cholesterol 33mg
9% of Calories from Fat
Fat 2g
Sodium 357mg
Carbohydrates 35g
Protein 19g
Fiber 4g
Additional comments:
Recipe provide courtesy of the Dried Plum Board.
Olympic Village Pitas
Ingredients:
1 pound pork tenderloin, cut into 12 slices (¾-inch each)
2 teaspoons vegetable oil
1 can (15 ounces) Garbanzo beans or Great Northern beans or 1½ cups cooked dry-packaged Garbanzo beans or Great Northern beans, rinsed, drained
½ cup chopped tomato
½ cup chopped onion
¼ cup chopped cucumber
2 large cloves garlic, minced
½ cup fat-free Caesar or Italian salad dressing
4 pita breads, warm
4 tablespoons fat-free plain yogurt
Salt and pepper, to taste
Directions:
2. Mix remaining ingredients, except pita breads and yogurt. For each pita arrange 3 pork medallions on half of pita; spoon ½ cup ban mixture on other half and top with one tablespoon yogurt. Fold pitas in half to eat, or eat open-face with knife and fork.
Nutritional Info (per serving):
Calories 417
Fat 9g
20% Calories from Fat
Calcium 100mg
Carbohydrate 58g
Folate 176mcg
Sodium 79mg
Protein 26g
Dietary Fiber 7g
Cholesterol 49mg
Additional comments:
Recipe provided courtesy of The Bean Education & Awareness Network.
Turkey Pockets Al Greco
Ingredients:
1 pound ground turkey
1 teaspoon vegetable oil
1 cup chopped onion, chopped
1 garlic clove, minced
1 tablespoon dried parsley
1 tablespoon dried oregano
Salt and freshly ground black pepper to taste
8 pita pockets
1 cup seeded and chopped tomato
1 cup seeded and sliced cucumber
2 ounces feta cheese
Directions:
2. Trim about ½-inch off the top of pita pockets. Spoon the meat mixture into each pita. Top with ½ cup chopped onions, chopped tomatoes, thinly sliced cucumber, and feta cheese.
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