Sliced turkey and refried beans rolled in a tortilla and topped with a spicy tomato sauce make a quick and satisfying lunch or light dinner. You can make it several hours in advance and store in the refrigerator. It will just need to be warmed in a microwave before eating.

Helpful Hints:

Look for no-sugar-or-oil-added tomato sauce. Any type of pasta or marinara sauce can be used.

Shredded, reduced-fat Mexican style cheese can be used instead of Monterey Jack.

Low-fat and no-fat refried beans can be found in the ethnic section of the supermarket.

Turkey and Refried Bean Enchilada

Makes 2 servings

2 (6-inch) corn tortillas

6 ounces deli-sliced turkey breast (about 1 to 1 1/4-cups)

1/4 cup canned low-fat or non-fat refried beans

1 cup bottled low-sodium, no-sugar-added tomato sauce

1/8 teaspoon hot pepper sauce

2 tablespoons shredded, reduced-fat Monterey Jack cheese

1. Place tortillas on a counter top. Divide deli-turkey slices in half and place on tortillas. Spread refried beans over the turkey. Roll up tortillas and place in a microwave-safe dish just big enough to hold them, seam side down. Mix tomato sauce and hot pepper sauce together and spoon over tortillas. Cover with another dish or with vented microwave safe plastic wrap and microwave on high for 2 minutes. Remove cover and sprinkle with Monterey Jack cheese. Cover and microwave 1 minute. Divide between 2 plates and serve. Per serving: 335 calories,4.5 g fat, 2.1 g saturated fat, 83 mg cholesterol, 37 g protein, 35 g carbohydrates, 4 g dietary fiber, 29 g sugars, 425 mg sodium.

Exchanges/Choices: 1 starch, 2 vegetable, 3 lean meat

Dessert

Makes 2 servings

1 cup low-fat fruited yogurt

Divide between two dessert bowls and serve.

Per serving: 70 calories, 1 g fat, 0 g saturated fat, 3 mg cholesterol, 5 g protein, 11 g carbohydrates, 0 g dietary fiber, 11 g sugars, 95 mg sodium.

Exchanges/Choices: 1/2 fat-free milk, 1/2 carbohydrate

From "Mix'n'Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.