Quick and easy for lunch.
For this recipe, and for dozens of other Association-approved recipes, purchase The Healthy Lunchbox from our online store.
Serve: 1; Serving size: 1 tortilla roll, sliced into pinwheels
Prep time: 15 minutes
Chilling time: 2 hours
2 Tbsp canned fat-free refried beans
1 10-inch tortilla
2 Tbsp diced tomato
2 Tbsp drained cooked corn, cooled
1 Tbsp reduced-fat sharp cheddar (optional)
1/2 Tbsp finely chopped cilantro (optional)
2 Tbsp mashed avocado
1 Tbsp fat-free sour cream
2 Tbsp salsa
- Spread the refried beans on the tortilla.
- Sprinkle tomato, corn, and if desired, cheese and cilantro onto refried beans.
- Mix avocado, sour cream, and salsa. Spread on top.
- Roll up, chill for at least 2 hours. Slice into 1-inch pinwheels.
3 1/2 Starch
1 1/2 Fat
Calories from Fat: 84
Total Fat: 9 g
Saturated Fat: 1.9 g
Polyunsaturated Fat: 1.4 g
Monounsaturated Fat: 5.3 g
Cholesterol: 1 mg
Sodium: 565 mg
Total Carbohydrate: 54 g
Dietary Fiber: 6 g
Sugars: 5 g
Protein: 10 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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