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Quick and Healthy Meals for People With Diabetes

Lunch Ideas continued...

Estimated: Carbohydrates 60 grams, protein 27 grams, fiber 8 grams.

3-Minute Bean and Cheese Burrito

Put a multigrain or low-carb flour tortilla on a paper towel. Microwave on high for about 30 seconds, or until soft. Sprinkle 1/3 cup shredded, reduced-fat Monterey Jack or cheddar cheese on the top of the tortilla. Evenly spoon 1/2 cup no-fat canned refried beans (or other beans) in the center, along with 1 tablespoon fat-free sour cream, 1 tablespoon salsa, and some chopped green onion or tomato (as desired). Roll up into a burrito and microwave until hot throughout.

Estimated: Carbohydrates 50 grams, protein 24 grams, fiber 10 grams.

Lunchtime Pasta Salad

Leftover multigrain pasta from today’s dinner can become tomorrow’s lunch! Toss 1 cup cooked pasta with 1 cup cooked green or cruciferous vegetables of your choice (like broccoli, kale, or cabbage). Add 1 ounce cubed or shredded part-skim mozzarella or 1/2 cup leftover grilled seafood, chicken, or lean beef, plus chopped green onions, tomatoes, and sliced olives (if desired). Sprinkle 1 tablespoon toasted pine nuts or walnuts. Drizzle on about 2 tablespoons light vinaigrette and toss. This keeps well if you're bringing it to work. Store in the refrigerator.

Estimated: Carbohydrates 54 grams, protein 21 grams, fiber 10 grams.

Turkey Avocado Wrap

Top a multigrain or low-carb tortilla, flatbread, or naan bread with 1 tablespoon basil, sun-dried tomato pesto, or olive tapenade (available in jars). Top with a few slices of roasted turkey, 1 ounce reduced-fat provolone (or similar cheese), about 4 avocado slices, a few spinach leaves, and some tomato slices, if desired. Roll up and wrap in foil or plastic wrap. Chill until ready to eat.

Estimated: Carbohydrates 30 grams, protein 32 grams, fiber 8 grams.

Dinner Ideas

Vegetarian or Turkey Simple Salsa Chili

In a medium nonstick saucepan coated with 1 tablespoon extra-virgin olive oil, brown 1/2 pound ground lean turkey or 1 pound sliced mushrooms with 1/2 chopped onion and 1 teaspoon minced garlic. Add 1 cup bottled marinara sauce, 1 cup prepared or bottled salsa, 1 15-ounce can black or kidney beans (drained), plus chili powder, oregano, and ground cumin to taste, if desired. Cover and bring to a boil. Lower the heat and simmer for 20 minutes. Makes 3 servings. Serve with a cup of fruit salad.