You don't have to go to a cafe to order a panini. Try this classic sandwich at home.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves: 4; Serving size: 1 sandwich
1 Tbsp plus 1 tsp balsamic vinegar
5 tsp canola oil
2 medium garlic cloves, minced
1/2 of 16 oz multigrain Italian bread, halved lengthwise, and then each half cut into
2 medium whole green onions, finely chopped
1 cup (1/2 oz) loosely packed fresh spinach leaves
1/4 lb deli-sliced oven roasted turkey breast
1 medium tomato, cut into 8 slices
4 thin slices (3 oz total) reduced-fat Swiss cheese
Canola cooking spray
3 cups halved strawberries
- Combine vinegar, 4 teaspoons canola oil, and garlic in a small bowl. Stir until well blended. Drizzle one side of each bread slice with vinegar mixture and top four bread slices (oil side up) with equal amounts of filling ingredients in the order listed, beginning with green onions. Top with remaining bread slices (oil side down) and press down slightly.
- Coat a medium nonstick skillet with cooking spray, add 1/2 teaspoon of oil, tilt skillet to coat bottom lightly, and place over medium heat. Add 2 sandwiches, then place dinner plate and 4 bread plates on top of the sandwiches. Cook 4 minutes, turn sandwiches, top with plates, and cook 2-3 minutes or until cheese melts.
- Place on a serving platter, cover with foil to keep warm, repeat with remaining 1/2 teaspoon canola oil and two sandwiches. Serve with strawberry halves on the side.
Flavorful tip: Coating the skillet with canola oil cooking spray and using a small amount of canola oil to brown the sandwiches provides optimum moisture and flavor to the sandwiches.
1 1/2 Starch
2 Lean Meat
1 1/2 Fat
Calories from Fat: 110
Total Fat: 12 g
Saturated Fat: 2.7 g
Trans Fat: 0 g
Cholesterol: 20 mg
Sodium: 585 mg
Total Carbohydrate: 37 g
Dietary Fiber: 7 g
Sugars: 11 g
Protein: 22 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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