Summer Eating
Break out the grill! It’s time for burgers, BBQ, and diabetes-friendly meals
For people with type 2 diabetes—and everyone else—summer is the ideal time to grill outside, eat locally grown fruits and veggies, and prepare side dishes that are nutritious but have only 20 grams of fat per serving.
There's something about a meal cooked on the grill and enjoyed outdoors—from the fresh aroma and flavor to the fun of eating outside with family and friends. Plus, preparing a meal on the grill can be easy and healthy, with little cleanup involved. With the time you save, you can enjoy an after-dinner walk.
Find the best bun for your burger
The bun that surrounds your burger can be high in carbs. To find a low-carb, low-cal, high-fiber bun, check the nutrition-facts label on the package.
A bun with a total carb count as low as 18 grams is a good choice. The dietary fiber content should be at least 2 grams. Some buns also have as little as 70 calories per serving. Balance it all out to make the best choice.
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Grilled Tuna Burgers
- 1 teaspoon extra virgin olive oil
- 1/2 cup onions, chopped
- 1 teaspoon garlic, chopped
- 1 pound tuna, bluefin, fillet, raw
- 1/4 cup carrot, grated
- 1/4 cup chives, fresh
- 2 eggs, large
- 1/3 cup panko, original style bread crumbs
- 2 tablespoons mayonnaise, low-fat
- 2 tablespoons Worcestershire sauce
- 1 tablespoon lime juice
- 1/8 teaspoon salt
- 1/4 teaspoon black pepper
- 4 whole wheat hamburger buns
- 4 lettuce leaves
- 4 tomato slices, medium
Heat olive oil in a skillet over medium heat. Add onions and sauté until tender. Add garlic; and continue to cook for 1-2 minutes. Chop tuna into small pieces. Mix with onions, garlic and remaining ingredients up to the black pepper. Form tuna mix into 4 patties. Heat grill. Place on grill and cook for approximately 6 minutes until cooked through. Serve each burger on a bun with lettuce and tomato.
Makes 4 Servings
Nutrition Information
Per serving: 400 calories, 35 g protein, 34 g carbohydrate, 14 g fat (3 g saturated fat),
150 mg cholesterol, 5 g fiber, 530 mg sodium
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Marinated Mediterranean Salad
- 1/2 large cucumber, peeled and cut into chunks
- 1/2 cup grape tomatoes
- 1/4 cup sliced radishes
- 2 scallions/green onions, thinly sliced
- 1/4 cup chopped green bell pepper
- 4 pimento-stuffed green olives, sliced
- 1/4 cup minced fresh parsley
- 2 Tbsp extra-virgin olive oil
- 1 1/2 Tbsp fresh lemon
- Dash black pepper
Combine all ingredients in a small bowl. Toss gently. Chill until ready to serve.
Makes 2 Servings
Nutrition Information
Per serving: 174 calories, 2 g protein, 9 g carbohydrate, 16 g fat (2 g saturated fat),
0 mg cholesterol, 2 g fiber, 235 mg sodium
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Blueberry-Yogurt Parfait
- 8 ounces yogurt, strawberry, nonfat
- 1/2 cup blueberries
- 1 tablespoon fat-free whipped topping, frozen
- 1/4 cup almonds, sliced
Layer blueberries and yogurt in 2 stemmed glasses. Top with whipped cream and almonds.
Makes 2 Servings
Nutrition Information
Per serving: 230 calories, 9 g protein, 30 g carbohydrate, 10 g fat (1 g saturated fat), 5 mg cholesterol, 3 g fiber, 75 mg sodium
