Turkey club sandwich
Dietitian's tip: Serve this double-decker sandwich with carrot and celery sticks and red and green grapes. If you don't like smoked Gouda cheese, substitute any other variety, such as cheddar or Swiss cheese.
SERVES 2
Ingredients
2 tablespoons fat-free salad dressing
2 teaspoons chopped fresh basil
6 slices sourdough bread, toasted
4 ounces reduced-sodium sliced turkey
2 slices Canadian bacon
2 Bibb lettuce leaves
4 slices tomato
2 ounces smoked Gouda cheese
Directions
In a small bowl, add the salad dressing and basil. Stir to mix evenly. Spread 1 teaspoon of the salad dressing mixture on each slice of bread.
To prepare the sandwiches, place 1 slice of bread on a plate. Top with 1 ounce turkey and 1 slice Canadian bacon. Add another slice of bread, 1 ounce turkey, lettuce, 2 slices tomatoes and 1 ounce cheese. Top with the last slice of bread. Place a toothpick in each half of the sandwich and cut the sandwich in the center. Repeat to make the second sandwich. Serve immediately.
Nutritional Analysis(per serving)Serving size: 1 sandwich
Calories 454 Cholesterol 72 mg
Protein 30 g Sodium 1,768 mg
Carbohydrate 50 g Fiber 3 g
Total fat 15 g Potassium 208 mg
Saturated fat 8 g Calcium 267 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 3
Protein and dairy 1
Fats 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Nonstarchy vegetables 1
Meat and meat substitutes 3
Fats 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 3
Vegetables 1
Dairy foods (low-fat or fat-free) 1
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00574