Health

/

Health & Spirit

Diabetes Quick Fix: Texas Tuna Burger and Jalapeno Coleslaw

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

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 too much heat. I have used hot pepper sauce in the burgers and jalapeno pepper in the coleslaw.

Serve the coleslaw on the side or spoon some on top of the tuna burger.

Helpful Hints:

-- Any type of fresh tuna can be used.

-- Diced fresh onions can be found in the produce section of the supermarket.

-- Seed jalapeno pepper and chop in a food processor. Remove and set aside

-- Use the same food processor bowl, without washing it, to chop the scallions and then the tuna.

Countdown:

-- Make coleslaw.

-- Toast hamburger rolls.

-- Prepare and cook tuna burgers.

Shopping List:

To buy: 3/4 pound fresh tuna, 1 package whole wheat hamburger rolls, 1 jar sweet pickle relish, 1 bottle hot pepper sauce,1 bottle reduced-fat mayonnaise. 1 bottle distilled white vinegar, 1 bunch scallions, 2 medium-sized jalapeno peppers, 1 container fresh diced red onion, 1 bag washed, ready-to-eat, sliced cabbage

Staples: olive oil spray, sugar, egg, salt, black peppercorns

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

Salt

1 egg white

Olive oil spray

Split hamburger rolls in half and toast in toaster oven or under broiler until golden. Remove and set aside. Remove the stem end of the scallions and break into 3 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 2 burgers. Heat a medium-sized nonstick skillet over medium heat and spray with olive oil spray. Add tuna burgers and saute 5 minutes. Turn and saute another 3 minutes. Serve on rolls.

Yield 2 servings.

Nutritional analysis per serving: 419 calories, 66 calories from fat, 7.3 g total fat, 1.3 g saturated fat, 3 g monounsaturated fat, 78 mg cholesterol, 615 mg sodium, 41.9 g carbohydrate, 5.3 g dietary fiber, 14.2 g sugars, 47 g protein

Exchanges: 2 starch, 1/2 carbohydrate, 5 lean meat

JALAPENO COLESLAW

2 tablespoons reduced-fat mayonnaise

2 tablespoons distilled white vinegar

1 teaspoon sugar

2 medium-sized jalapeno 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 jalapeno pepper together in a medium-size bowl. Add salt and pepper to taste. Add onion and coleslaw mix. Toss well making sure all of the cabbage is coated with the sauce. Set aside while tuna burgers cook.

Yield 2 servings.

Nutritional analysis per serving: 121 calories, 51 calories from fat, 5.6 g total fat, 0.9 g saturated fat, 1.3 g monounsaturated fat, 5 mg cholesterol, 117 mg sodium, 16.5 g carbohydrate, 5 g dietary fiber, 6.7 g sugars, 2.7 g protein

Exchanges: 1 carbohydrate, 1 fat

Look for sweet pickle relish containing per tablespoon: 20 calories, 5.3 g carbohydrate, 122 mg sodium

(From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Delicious One-Pot Dishes," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)

(c)2017 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

 

Comments

blog comments powered by Disqus
 

Social Connections

Comics

Dinette Set Wizard of Id Speed Bump Red and Rover Mutts Nest Heads