Texas Tuna Burger and Jalapeño Coleslaw
Fresh tuna seasoned with sweet pickle relish and scallions creates a tasty burger. Texans use peppers to add flavor to many of their dishes without adding too much heat. I have used hot pepper sauce in the burgers and jalapeño pepper in the coleslaw. Serve the coleslaw on the side or spoon some on top of the tuna burger.
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Texas Tuna Burgers
2 whole-wheat hamburger rolls (2 ounces each)
2 scallions, thinly sliced
3/4 pound fresh tuna
1/4 cup sweet pickle relish
Several drops hot pepper sauce
1 egg white
Olive oil spray
- Split hamburger rolls in half, and toast in toaster oven or under broiler until golden. Set aside.
- Remove the stem end of the scallions, and break into three pieces. Chop in the food processor.
- Add the tuna, pickle relish, hot pepper sauce, and salt to taste.
- Remove from processor, and mix in egg white. Form into two burgers.
- Heat a medium nonstick skillet over medium heat, and spray with olive oil spray.
- Add tuna burgers, and sauté 5 minutes; turn and sauté 3 more minutes. Serve on rolls.
Preparation time: 10 minutes; Servings: 2
Calories from Fat 66
Total Fat 7.3 g
Saturated Fat 1.3 g
Monounsaturated Fat 3.0 g
Cholesterol 78 mg
Sodium 615 mg
Carbohydrate 41.9 g
Dietary Fiber 5.3 g
Sugars 14.2 g
Protein 47.0 g
Exchanges: 2 starch, 1/2 carbohydrate, 5 lean meat
2 tablespoons reduced-fat mayonnaise
2 tablespoons distilled white vinegar
1 teaspoon sugar
2 medium jalapeño peppers, seeded and chopped (2 tablespoons)
Salt and freshly ground black pepper
1/2 cup fresh diced red onion
2 cups washed ready-to-eat, sliced cabbage
- Mix mayonnaise, vinegar, sugar, and jalapeño pepper together in a medium bowl. Add salt and pepper to taste.
- Add onion and cabbage. Toss well, making sure all of the cabbage is coated with the sauce. Set aside while tuna burgers cook.
Preparation time: 5 minutes; Servings: 2
Calories from Fat 51
Total Fat 5.6 g
Saturated Fat 0.9 g
Monounsaturated Fat 1.3 g
Cholesterol 5 mg
Sodium 117 mg
Carbohydrate 16.5 g
Dietary Fiber 5.0 g
Sugars 6.7 g
Protein 2.7 g
Exchanges: 1 carbohydrate, 1 fat
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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