Diabetic Dish of the Week – Spicy Eggplant Burgers

June 28, 2022 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is – Spicy Eggplant Burgers. Another fantastic way to use Egg Plant! These are made using Egg Plants, Egg Whites, Italian Style Panko Bread Crumbs, Cooking Spray, Reduced Fat Mayonnaise, Whole Wheat Hamburger Buns, Baby Spinach, Tomato, and Sliced Pepper Jack Cheese. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Spicy Eggplant Burgers
Make your next cookout meat free with this flavorful eggplant burger — so tasty, it’s sure to please vegetarians and omnivores alike!

Ingredients
1 eggplant (1 1/4 pounds), peeled
2 egg whites
1/2 cup Italian-style panko bread crumbs
Nonstick cooking spray
3 tablespoons reduced-fat chipotle mayonnaise or regular reduced-fat mayonnaise
4 whole-wheat hamburger buns, warmed
1 1/2 cups loosely packed baby spinach
8 thin slices tomato
4 slices pepper jack cheese

Directions
Yield: 4 servings
Serving size: 1 burger

1. Preheat oven to 375°F. Spray baking sheet with cooking spray. Cut 4 slices (1/2-inch thick) from widest part of eggplant. Beat egg whites in shallow bowl. Place panko on medium plate.

2. Dip eggplant slices in egg whites; dredge in bread crumbs, pressing gently to adhere. Place on prepared baking sheet. Bake 15 minutes or until golden brown; turn and coat with cooking spray. Bake 15 minutes.

3. Spread mayonnaise on bottom halves of buns and top with spinach, tomatoes and eggplant slice. Top with cheese and tops of buns.

Nutrition Information:
Calories: 349 calories, Carbohydrates: 47 g, Protein: 16 g, Fat: 12 g, Saturated Fat: 3 g, Cholesterol: 20 mg, Sodium: 628 mg, Fiber: 13 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/spicy-eggplant-burgers/

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Appetizer of the Week – WARM MOLE BEAN DIP

June 11, 2022 at 6:02 AM | Posted in Appetizer of the Week, Appetizers, diabetes, diabetes friendly, Diabetic Gourmet Magazine | Leave a comment
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This week’s Appetizer of the Week is a recipe for Warm Mole Bean Dip. The recipe is made using Tomato Paste, Tomato, Salsa, Cilantro, Salt, Shredded Reduced Fat Jack Cheese, Pinto Beans, Canola Oil, Onion, Jalapeno Pepper, Spices, and Unsweetened Cocoa Powder. The Mole Dip is 100 calories and 8 net carbs per serving. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2022! https://diabeticgourmet.com/

WARM MOLE BEAN DIP
Recipe for Warm Mole Bean Dip

Ingredients

1 Tbsp. tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp. chopped cilantro
1/2 tsp. salt, or to taste
3/4 cup (3 ounces), shredded, reduced-fat Jack cheese
One (15-ounce) can pinto beans, rinsed and drained
2 tsp. canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp. chili powder
1 tsp. unsweetened cocoa powder
1 tsp. ground cumin
1 tsp. dried oregano

Directions

1 – Preheat the oven to 400 degrees. Coat a 9-inch pie plate with cooking spray and set aside.
2 – In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.
3 – In medium skillet, heat oil over medium heat. Sautee onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
4 – Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.
5 – Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.

Recipe Yield: Yield: Makes 8 servings.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 100
Fat: 3.5 grams
Saturated Fat: 1.5 grams
Fiber: 3 grams
Sodium: 370 milligrams
Protein: 5 grams
Carbohydrates: 11 grams
https://diabeticgourmet.com/diabetic-recipes/warm-mole-bean-dip

Chicken Cacciatore over Pasta

June 4, 2022 at 6:01 AM | Posted in CooksRecipes | Leave a comment
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Here’s a recipe for a Chicken Cacciatore over Pasta, the name alone gets the taste buds going! The Dish is made using Chicken Breasts, Onion, Green Bell Pepper, Tomatoes, Tomato Sauce, Splenda Granulated No Calorie Sweetener, Italian Seasoning, Olives, Black Pepper, and Noodles. There’s 210 calories and 19 net carbs per serving. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2022! https://www.cooksrecipes.com/index.html

Chicken Cacciatore over Pasta
Impress the family tonight with this easy, Italian-style pasta and chicken main dish.

Recipe Ingredients:

1 pound skinless, boneless chicken breast halves
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 (16-ounce) can chopped tomatoes, drained
1 (8-ounce) can tomato sauce
2 tablespoons Splenda® Granulated No Calorie Sweetener
1 1/2 teaspoons Italian seasoning
1/3 cup sliced ripe olives
1/8 teaspoon black pepper
3 cups hot cooked noodles (or any favorite pasta)

Cooking Directions:

1 – Slice chicken breasts into 32 pieces.
2 – Spray a large skillet with olive oil flavored cooking spray. Sauté chicken, onion, and green pepper for 6 to 8 minutes. Stir in drained tomatoes and tomato sauce.
3 – Add Splenda® Granulated Sweetener, Italian seasoning, olives, and black pepper. Mix well to combine. Lower heat and simmer for 10 to 15 minutes, stirring occasionally.
4 – For each serving, place 1/2 cup pasta on a plate and spoon 2/3 cup sauce over top.
Makes 6 servings. Serving Size: 1/2 cup noodles, 3/4 cup chicken cacciatore.

Nutritional Information Per Serving (1/6 of recipe): Calories: 210; Calories from Fat: 40; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 65mg; Sodium: 460mg; Total Carbs: 22g; Dietary Fiber: 3g; Sugars: 5g; Protein: 21g.
https://www.cooksrecipes.com/diabetic/chicken_cacciatore_over_pasta_recipe.html

Diabetic Dish of the Week – Jalapeño Cheeseburgers

May 31, 2022 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Jalapeño Cheeseburgers. To make this week’s Dish you’ll be needing Deli-Style Reduced Fat Pepper Jack Cheese, 85% Lean Ground Beef, Hot Pepper Sauce, Whole Grain Light Hamburger Buns, Tomato, and Cilantro. There’s 365 Calories and 14 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Jalapeño Cheeseburgers
If you’ll be having a barbecue, you’ll want to spice it up with our jalapeño cheeseburgers. Featuring Pepper Jack cheese and spicy patties, they’re an American classic — with a kick!

Preparation time:
5 minutes
Cooking time:
10 minutes.

2 ounces (4 slices) Sargento Deli-Style Reduced Fat Pepper Jack Cheese

1 pound 85% lean ground beef

4 drops liquid hot pepper sauce

4 whole-grain, light hamburger buns

4 slices tomato

1/4 cup lightly chopped cilantro

Directions
Yield: 4 servings
Serving size: 1 cheeseburger

1 – Preheat grill. Cut cheese slices into half-inch pieces. In a medium-size bowl, combine cheese, ground beef, and hot pepper sauce, and mix well. Shape meat into four equal patties. Slightly depress center of each patty. Grill burgers approximately 5 minutes on each side until meat is cooked through. Place burger on bottom of hamburger bun, top with 1 slice tomato and a quarter of the chopped cilantro. Add top bun and serve.

Nutrition Information:
Calories: 365 calories, Carbohydrates: 16 g, Protein: 28 g, Fat: 21 g, Saturated Fat: 7 g, Cholesterol: 77 mg, Sodium: 301 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/jalapeno-cheeseburgers/

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“Meatless Monday” Recipe of the Week – Vegetable-Topped Hummus

May 16, 2022 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday, Vegetarian | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Vegetable-Topped Hummus. To make this week’s recipe you’ll be needing Chickpeas, Tahini, Lemon Juice, Garlic Clove, Salt, Tomato, Green Onions, Parsley, and Assorted Crackers. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Vegetable-Topped Hummus
A conventional homemade hummus base topped with an assortment of chopped veggies makes for a winning combination! For a gluten-, dairy-, egg-, nut-, and soy-free snack, serve this dip with carrot and celery sticks, bell pepper strips, and cucumber slices. Fun for everyone!

Ingredients
1 can (about 15 ounces) chickpeas, rinsed and drained
2 tablespoons tahini
2 tablespoons lemon juice
1 clove garlic
3/4 teaspoon salt
1 tomato, finely chopped
2 green onions, finely chopped
2 tablespoons chopped fresh parsley
Pita bread or assorted crackers (optional)

Directions
Yield: 8 servings
Serving size: 6 tablespoons hummus

1 – Combine chickpeas, tahini, lemon juice, garlic, and salt in food processor or blender; process until smooth.

2 – Combine tomato, green onions, and parsley in small bowl; gently toss to combine.

3 – Spoon hummus into serving bowl; top with tomato mixture. Serve with pita bread or assorted crackers, if desired.

Note: For a gluten-free, dairy-free, egg-free, nut-free, soy-free snack, serve hummus with carrot and celery sticks, bell pepper strips, and cucumber slices.

Nutrition Information:
Calories: 75 calories, Carbohydrates: 9 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 369 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/snack/vegetable-topped-hummus/

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Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!
* Your one-stop resource for advice, news and strategies for living with diabetes.
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Diabetic Dish of the Week – Grilled Steak and Black Bean Tacos

May 3, 2022 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Grilled Steak and Black Bean Tacos. Some of the ingredients you’ll be needing are Spices, Herbs, Skirt Steak, Red Onion, Garlic, Salsa, Salt Free Black Beans, Tomato, Corn Tortillas, and Lime Wedges. The Dish is 290 calories and 23 net carbs per serving. Get that grill fired up, I love this recipe! Bring new meaning to “Taco Tuesday”. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Grilled Steak and Black Bean Tacos
If you’re hosting a barbecue this Father’s Day, be sure to dish up some of these tasty tacos. With hearty skirt steak and a hint of chili powder for some kick, they’re sure to be a hit!

Ingredients
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon garlic salt
12 ounces skirt steak, trimmed of fat
4 slices red onion (1/4 inch thick)
Nonstick cooking spray
2 cloves garlic, minced
1/2 cup salsa
1 cup canned no-salt-added black beans, rinsed and drained
1/2 cup chopped fresh tomato
8 corn tortillas, warmed
1/2 cup chopped fresh cilantro
Lime wedges and lime juice (optional)

Directions
Yield: 4 servings
Serving size: 2 tacos

1 – Prepare grill for direct cooking. Combine cumin, chili powder, and garlic salt in small bowl; sprinkle evenly over both sides of steak. Coat steak and onion slices lightly with nonstick cooking spray.

2 – Grill steak and onions, covered, over medium-high heat 4 to 5 minutes per side or until steak is barely pink in center and onion is tender.

3 – Spray large skillet with cooking spray; heat over medium heat. Add garlic; cook and stir 30 seconds. Add beans, salsa, and tomato; cook and stir 5 minutes or until heated through.

4 – Slice steak crosswise into thin strips; separate onion slices into rings. Serve in warm tortillas with salsa mixture and cilantro. Garnish with lime wedges and lime juice, if desired.

Nutrition Information:
Calories: 290 calories, Carbohydrates: 26 g, Protein: 23 g, Fat: 9 g, Saturated Fat: 3 g, Cholesterol: 65 mg, Sodium: 400 mg, Fiber: 3 g
https://beatcancer2010.wordpress.com/2020/09/08/diabetic-dish-of-the-week-grilled-steak-and-black-bean-tacos/

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* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!
* Your one-stop resource for advice, news and strategies for living with diabetes.
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Turkey Bacon Burgers

April 29, 2022 at 6:01 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
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Here’s another grilling recipe from the Jennie – O Website, Turkey Bacon Burgers. To make the recipe you’ll be needing JENNIE-O® Extra Lean Ground Turkey Breast, JENNIE-O® Lean Ground Turkey, Onion, Garlic, Ground Pepper, Lettuce Leaves, Tomato, Sweet Onions, Avocado Slices, Pickled Jalapeno Slices, and Mustard. There’s 140 calories and 5 net carbs per serving. You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2022! https://www.jennieo.com/

Turkey Bacon Burgers
These “paleo-style” Turkey Bacon Burgers are wrapped in crispy lettuce leaves instead of using buns for a gluten free grilling option! They’re topped with fresh avocado and pickled jalapenos for a satisfying flavor that’s 140 calories per serving. It’s the perfect low prep recipe for a party — or for planning ahead!

Total Time – More than 1 hour
Serving Size – 10 Servings

Ingredients

1 – (16-ounce) package JENNIE-O® Extra Lean Ground Turkey Breast
1 – (16-ounce) package JENNIE-O® Lean Ground Turkey
1/2 – cup minced onion
1 – tablespoon chopped garlic
1/2 – teaspoon freshly ground black pepper
10 – lettuce leaves
10 – tomato slices
20 – sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired

Directions

1) In large mixing bowl, combine ground turkey, onion, garlic and pepper*.

2) Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients.

3) Freeze any extra formed patties to thaw later.

4) Heat grill to medium-high heat.

5) Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165°F as measured by a meat thermometer. Layer lettuce, tomato, turkey burger and onion.

6) Top with avocado, pickled jalapeno and mustard, if desired.

7) *JENNIE-O also recommends adding 15 slices of chopped, uncooked JENNIE-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.

Nutrition

Calories – 140
Protein – 20g
Carbohydrates – 6g
Fiber – 1g
Sugars – 4g
Fat – 4g
Cholesterol – 55mg
Sodium – 65mg
Saturated Fat – 1g
https://www.jennieo.com/recipes/turkey-bacon-burgers/

“Meatless Monday” Recipe of the Week – Crunchy Balsamic and Bleu Cheese Veggie Pocket

March 7, 2022 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Crunchy Balsamic and Bleu Cheese Veggie Pocket. Easy to prepare and only 167 calories per serving. These are made using Whole Wheat Pita Pocket, Lettuce, Purple Cabbage, Artichoke Hearts, Purple Onion, Cucumber, Tomato, Crumbled Bleu Cheese, and Lite Balsamic Vinaigrette. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Crunchy Balsamic and Bleu Cheese Veggie Pocket
If you only have 10 minutes to throw lunch together, you’ll want to try this quick and easy recipe — with its light blend of fresh vegetables and refreshing kick of vinegar, this is the perfect sandwich for a warm spring day!

Ingredients
Preparation time: 10 minutes

1/2 six-inch diameter whole wheat pita pocket
1 leaf green leaf lettuce
1/4 cup shredded purple cabbage
1 canned whole artichoke heart, quartered
2 teaspoons finely diced purple onion
1 tablespoon finely diced cucumber
2 tablespoons finely chopped tomato
1 tablespoon crumbled bleu cheese
2 teaspoons commercial lite balsamic vinaigrette

Directions
Yield: 1 pocket
Serving size: 1 pocket

1 – Wrap outside of pita pocket in foil or plastic wrap before filling (to prevent the pocket from splitting while stuffing). Place lettuce leaf in pocket, then fill with cabbage, artichoke, onion, cucumber, and tomato. Sprinkle with bleu cheese and drizzle evenly with vinaigrette.

Nutrition Information:
Calories: 167 calories, Carbohydrates: 29 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 462 mg, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/snack/crunchy-balsamic-and-bleu-cheese-veggie-pocket/

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Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
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Turkey Club Sandwich

January 14, 2022 at 6:01 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
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Comfort Food Alert! One Delicious Recipe for a Turkey Club Sandwich. Made using JENNIE-O DELI FAVORITES Oven Roasted or Reduced Sodium Turkey Breast and JENNIE-O® Turkey Bacon. Along with Reduced-Fat Cheddar Cheese, Red Onion, Tomato, and Lettuce and it’s all on a toasted Whole Grain Bread! You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2022! https://www.jennieo.com/

Turkey Club Sandwich
When it comes to sandwiches, the Turkey Club is the best there is. With crunchy cucumbers, toasted bread and crispy turkey bacon, this is a Club the whole family will want to join.
Total Time – 30 Minutes
Serving Size – 4 Servings

INGREDIENTS

8 slices JENNIE-O® Turkey Bacon
4 tablespoons fat-free mayonnaise
1 teaspoon prepared horseradish
8 slices reduced-calorie whole grain bread, toasted
8 ounces thinly sliced JENNIE-O® DELI FAVORITES® Oven Roasted, or Reduced Sodium Turkey Breast
4 ounces thinly sliced reduced-fat Cheddar cheese
1 small red onion, thinly sliced
2 roma tomatoes, thinly sliced
4 lettuce leaves

DIRECTIONS
1) Preheat a nonstick skillet or electric griddle over medium heat (375°F.). Heat slices of bacon for 6-7 minutes or until desired crispness, turning frequently. Set aside
2) In small bowl, mix mayonnaise and horseradish. Spread mixture on toasted bread slices.
3) Top with turkey breast, cheese, onion, tomato, bacon and lettuce.
4) Place remaining toasted bread on top.
* Always cook to an internal temperature of 165°F.

RECIPE NUTRITION INFORMATION
PER SERVING
Calories 330
Protein 24g
Carbohydrates 24g
Fiber 6g
Sugars 4g
Fat 16g
Cholesterol 65mg
Sodium 840mg
Saturated Fat 6g
https://www.jennieo.com/recipes/turkey-club-sandwich/

“Meatless Monday” Recipe of the Week – Tempeh Dagwood Sandwich

January 10, 2022 at 6:01 AM | Posted in CooksRecipes, Meatless Monday, Vegetarian | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Tempeh Dagwood Sandwich. This bad boy is loaded with nothing but good things. You’ll be needing Low-Sodium Soy Sauce, Cider Vinegar, Garlic, Soy Tempeh, Mayonnaise, Multigrain Bread, Shredded Reduced-Fat Cheddar Cheese, and Tomato. Forget about the Meat with this one! The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2022! https://www.cooksrecipes.com/index.html

Tempeh Dagwood Sandwich
Stacked up high and filled with smooth avocado, juicy tomato, and creamy cheese, this power-protein sandwich is a South Beach vegetarian favorite. Vegans can use nondairy mayo and soy cheese. If you have extra time, marinate the tempeh for up to an hour.

Recipe Ingredients:
2 tablespoons low-sodium soy sauce
1 tablespoon plus 11/2 teaspoons cider vinegar
1 garlic clove, minced
1/2 (8-ounce) package soy tempeh
1 teaspoon mayonnaise
2 slices multigrain bread, lightly toasted
1 ounce shredded reduced-fat cheddar cheese (3 tablespoons)
1/4 avocado, peeled and sliced
2 slices tomato

Cooking Directions:
1 – Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add tempeh and marinate for 10 minutes, turning once halfway through.
2 – Spray a medium nonstick skillet with fat-free cooking spray and heat over medium heat. Add tempeh, reserving marinade, and cook until well browned, 4 minutes per side. Remove from heat, add 2 tablespoons of the marinade to the pan, and flip tempeh once or twice until marinade is absorbed.
3 – Spread mayonnaise on 1 bread slice. Place tempeh on top and cover with cheese, avocado, and tomato. Top with remaining bread, gently press down, slice in half, and serve.
Makes 1 serving.

Nutritional Information Per Serving (1 recipe): 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium.
https://www.cooksrecipes.com/index.html

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