Diabetic Cooking

Ham and cheese roll-up

Preparation time: 1 minute.


  • 1 slice fresh, soft whole wheat bread (trim off hard crust if desired)
  • Prepared mustard
  • 1 slice (1 ounce) low-fat ham
  • 1 slice (1 ounce) fat-free American cheese


Flatten bread with a rolling pin. Spread one side of bread lightly with mustard. Lay a slice of ham, then cheese on bread. Roll up jellyroll-style (bread must be soft and fresh to prevent crumbling) and eat.

If preparing several roll-ups at one time for future snacks, wrap each tightly in plastic wrap and store in an airtight container in the refrigerator.

Yield: 1 roll-up.

Serving size: 1 roll-up.

Nutrition Facts Per Serving:
Calories: 126 calories, Carbohydrates: 15 g, Protein: 12 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 670 mg, Fiber: 2 g

Exchanges per serving: 1 starch, 1 1/2 very lean meat. Carbohydrate choices: 1.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.