Diabetes Forecast

Caprese Avocado “Cheeseburger”

Per Serving

Caprese Avocado “Cheeseburger”

Makes: 1 serving
Serving Size: 1 burger
Calories 310
Fat 14 g
Saturated Fat 2.8 g
Trans Fat 0 g
Carbohydrate 38 g
Fiber 9 g
Sugars 10 g
Cholesterol 10 mg
Sodium 410 mg
Potassium 1,000 mg
Protein 14 g
Phosphorus 430 mg
Choices: Starch 2, Nonstarchy Vegetable 1, Medium-Fat Protein 1, Fat 1
  • Makes: 1 serving
  • Serving Size: 1 burger
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes


1 whole-grain English muffin, or sandwich thin, split
2 Tbsp. shredded part-skim mozzarella cheese
1/4 avocado, sliced
4 large fresh basil leaves
1 thin slice red onion
1/2 cup packed fresh wild or baby arugula
1 tsp. canola or extra-virgin olive oil, divided
1/2 tsp. aged balsamic vinegar
1 large portobello mushroom cap
1/8 tsp. freshly ground black pepper, or to taste
1 thick slice beefsteak or heirloom tomato


  1. Toast the English muffin halves. Transfer to a plate, cut side up. Immediately sprinkle the cheese on the top half. Arrange the avocado, basil, and onion on the bottom half. Set aside.
  2. In a small bowl, toss the arugula with 1/2 tsp oil and the balsamic vinegar. Set aside.
  3. Rub or brush the rounded side of the mushroom cap with the remaining 1/2 tsp oil, then sprinkle the gill side with the pepper. Heat a nonstick skillet over medium-high heat. Cook the mushroom cap, gill side up, covered, for 3 minutes. Reduce to medium heat and cook the mushroom cap gill side down, covered, about 3 minutes more, until fully cooked. Place the mushroom, gill side up, on the bottom muffin half.
  4. Top with the tomato and dressed arugula. Add the muffin top and serve immediately.

With Poultry

Combine 2 oz ground chicken breast, 1 minced small garlic clove, and 1/4 tsp balsamic vinegar, and form into a thin patty. Instead of the mushroom cap in step 3, cook the ground chicken patty, uncovered, in the nonstick skillet over medium-high heat in the remaining 1/2 teaspoon oil until well done, about 2 minutes per side. Sprinkle with the pepper and continue with step 4.

Per Serving: Calories 360, Total Fat 15 g (Sat. Fat 3.3 g), Cholesterol 45 mg, Sodium 440 mg, Potassium 620 mg, Total Carbohydrate 35 g (Fiber 8 g, Sugars 8 g), Protein 25 g, Phosphorus 400 mg
Choices: Starch 2, Nonstarchy Vegetable 1, Lean Protein 2, Fat 2


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