Enjoy this patty melt. Originally it was created as a thin burger, smothered with caramelized onions, topped with melted cheese and served on rye bread. For this recipe I use whole-wheat bread, though you can use any type of sliced whole-grain bread.
It takes a while to caramelize the onions. I speed it up by starting them in the microwave first, and then they only need about 10 minutes in a skillet.
Patty Melt
2 cups sliced onion
2 teaspoons canola oil, divided use
3/4 pound 95% lean ground beef
1 tablespoons low-sodium Worcestershire sauce
1/8 teaspoon salt
1/8 teaspoons freshly ground black pepper
2 slices reduced-fat Swiss cheese (about 4 ounces)
4 slices whole-wheat bread
Place onions in a microwave-safe bowl, and microwave on high 5 minutes. Heat 1 teaspoon oil in a large nonstick skillet over medium-low heat. Add the onions, and saute 10 minutes. They should be a golden color. Meanwhile mix the ground beef and Worcestershire sauce together, and add pepper. Form into 2 thin patties. Remove onions to a plate. Add the remaining 1 teaspoon oil and the patties to the same skillet. Brown on one side 2 minutes. Turn over and cover each patty with sliced cheese. Cover the skillet with a lid, and cook about 1 minute or until cheese melts. A meat thermometer should read 160 degrees Fahrenheit. Toast the bread. Place 2 slices of bread on 2 plates. Place a patty on each of the 2 slices. Cover the patties with onions. Close the sandwiches with the remaining 2 slices of bread.
Yield 2 servings.
– Recipe by Linda Gassenheimer
Pickle Relish Salad
2 tablespoons sweet pickle relish
2 tablespoons reduced fat oil and vinegar dressing
4 cups washed, ready-to-eat salad
1 cup sliced red bell pepper
1 cup peeled and sliced cucumber
Add relish and dressing to a large bowl. Mix well. Add the lettuce, red bell pepper and cucumber, and toss with the dressing.
– Recipe by Linda Gassenheimer
Per serving (combined dishes): 586 total calories, 17.5 grams total fat, 5.6 grams saturated fat, 7.4 grams monounsaturated fat, 655 milligrams sodium, 119 milligrams cholesterol, 50.6 grams total carbohydrate, 9.4 grams fiber, 18.6 grams sugars, 51.6 grams protein, 1,415 milligrams potassium, 736 milligrams phosphorus.
Exchanges: 2 starch, 1/2 carbohydrate, 3 nonstarchy vegetable, 6 lean protein,1 1/2 fat
From “The 12-Week Diabetes Cookbook” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from the American Diabetes Association.