Recipes – Healthy Sandwiches

Source: Diabetic Living Fall 2014

Servings: 4 (1 sandwich each) 

Carbohydrates Per Serving: 32 g

Start to Finish: 25 minutes

½ cup sugar-free seedless red raspberry preserves 

2 teaspoons cider vinegar 

1 teaspoon minced canned chipotle chile peppers in adobo sauce 

1 clove garlic, minced 

4 ½-inch-thick turkey breast slices (cutlets) (1 pound)

8 slices light-style 7-grain bread, toasted 

1 cup mixed spring salad greens 

1 medium tomato, thinly sliced 

½ of an avocado, halved, seeded, peeled, and thinly sliced 

salt and pepper

1. In a medium saucepan stir together preserves, vinegar, chile peppers, garlic and 1/8 teaspoon salt. Bring just to boiling; reduce heat. Simmer, uncovered, 5 minutes; set aside. 

2. Season turkey with ¼ teaspoon salt and ¼ teaspoon black pepper. Coat a large grill pan with nonstick cooking spray; heat over medium heat. Cook turkey on hot grill pan 4 to 8 minutes or until no longer pink (170º F), turning once halfway through cooking. 

3. To assemble sandwiches, place a piece of turkey on each of four slices of the bread. Spoon preserves mixture over turkey. Top with mixed greens, tomato slices, and avocado slices. Top with the remaining bread slices. 

272 Calories

5 g Total Fat (0 g Saturated Fat)

70 mg Cholesterol

438 mg Sodium

32 g Carbohydrates (4 g Fiber, 3 g Sugars) 

33 g Protein

Exchanges: 

1 Fruit

1 Starch

4 Lean Meat 

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Servings: 4 (1 sandwich each) 

Carbohydrates Per Serving: 24 g 

Start to Finish: 25 minutes 

¼ cup reduced-fat mayonnaise 

2 teaspoons lemon juice 

1 teaspoon snipped fresh oregano 

2 8-ounce boneless beef sirloin steaks, halved crosswise 

½ teaspoon Greek seasoning 

1 tablespoon light butter with canola oil 

8 slices light 100% whole wheat bread, toasted 

1 to 1½ cups baby arugula 

4 packaged refrigerated cooked whole baby beets, thinly sliced 

¼ cup crumbled reduced-fat feta cheese (1 ounce) 

1. In a small bowl, stir together mayonnaise, lemon juice, and oregano. Set aside. 

2. Trim fat from steaks. Place each steak half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound steak pieces lightly until about ½ inch thick. Discard plastic wrap. Sprinkle steak pieces with Greek seasoning. 

3. In a very large skillet melt light butter with canola oil over medium-high heat. Reduce heat to medium. Add steaks to skillet: cook 5 to 8 minutes or until desired doneness, turning once halfway through cooking. Transfer steaks to a platter; cover with foil to keep warm. 

4. To assemble sandwiches, spread about 1 tablespoon of the mayonnaise mixture on each of four bread slices; top with steak pieces, arugula, sliced beets, and feta. Top with the remaining bread slices. 

309 Calories

11 g Total Fat (3 g Saturated Fat)

84 mg Cholesterol

569 mg Sodium

24 g Carbohydrates (8 g Fiber, 8 g Sugars)

32 g Protein

1 Vegetable

1 Starch

4 Lean Meat

0.5 Fat 

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Hawaiian Chicken Sandwiches 

Servings: 4 (1 sandwich each) 

Carbohydrates Per Serving: 39 g 

Start to Finish: 20 minutes 

1 tablespoon honey 

2 teaspoons rice vinegar 

¼ teaspoon crushed red pepper 

2 cups shredded cooked chicken breast 

4 original Hawaiian sweet hamburger buns, such as King’s Hawaiian brand, split and toasted 

8 Boston or Bibb lettuce leaves 

4 ¼-inch-thick slices fresh pineapple 

4 thin slices red onion 

Salt and pepper

1. In a bowl combine honey, vinegar, crushed red pepper, ¼ teaspoon salt, and ¼ teaspoon black pepper. Add chicken; toss to combine. 

2. To assemble sandwiches, place ½ cup of the chicken mixture on the cut side of each toasted bun bottom. Top with lettuce leaves, pineapple slices, and red onion. Place bun tops on sandwiches. 

319 Calories

6 g Total Fat (3 g Saturated Fat)

85 mg Cholesterol

334 mg Sodium

39 g Carbohydrates (2 g Fiber, 20 g Sugars)

26 g Protein

0.5 Vegetable

0.5 Fruit

1.5 Starch

0.5 Carbohydrate

3 Lean Meat