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SandwichesCan Be Healthy
That ole' lunch-time staple can definitely be a healthy meal when or if you're too tired to cook over a stove.
The Greatest Thing Since Sliced Bread
It's 6:30 p.m.
You just kicked your shoes off and you're tired, you're famished and the last thing you feel like doing is cooking.
But you don't want to eat junk food either.
Healthy Solution:
Make a meal on a bun or between slices of bread and you can have a healthy and satisfying meal almost instantly.
Sandwiches are so easy that you probably never think of them as cooking.
Our friends are somewhat surprised when we tell them that sandwiches "are" "real" meals.
They think a meal has to be hot to be good for you.
We just remind them of Jarrod in the Subway commercials.
The key though is to not make the same, less than healthy varieties we once pulled out of our Barbie or Scooby Doo lunch box.
You remember, white bread, pb&j, bologna with mayo or mustard.
Actually the mustard isn't all that bad, but anyways, here's what ya do.
Stock grown-up staples such as the ones we recommend to our friends to make every sandwich "healthy" and "exciting.
Each one of our yummy sandwich recipes below makes a complete, low-calorie dinner so quick and healthy, you'll never know you cooked!
Breads and Spreads
Best Breads
You want to make a dent in your daily fiber needs by choosing hearty whole grain breads, which generally offer 2 g of fiber per slice.
Marilyn is partial to whole wheat pitas, which expertly trap runaway foods such as crumbled feta cheese.
Other Picks:
Whole wheat sliced bread, whole wheat wraps, whole wheat sandwich rolls, sprouted whole wheat bread, and European rye bread (made with whole rye).
Zingy Spreads
It's time to graduate from humdrum low-fat mayo and honey mustard to more adventurous sauces, but aim for no more than 7 g of fat per 2 tablespoons.
Our picks for turkey sandwiches:
Sweet hot-chili mustard, creamy dill mustard, Thai peanut sauce, sundried tomato salad dressing, hummus, light ranch salad dressing, cranberry sauce, and get this...
...Pumpkin butter!
Try salsa with chicken sandwiches, apple sauce with ham sandwiches, barbecue sauce with any meat, and chutney with anything.
Go easy on the BBQ sauce as many are loaded with sugars.
I like to liven up low-fat mayo with a touch of Thai chili sauce.
But watch it, as a little goes a long way.
Gourmet Greens
Pile on 1/2 cup or more of dark leafy greens, "rich in carotenes that fight all sorts of chronic diseases while protecting your eyes to boot.
Remember, the darker the greens the healthier!
No more nutrient-challenged iceberg lettuce.
Our Picks:
Timesaving pre-washed bagged greens with big flavor power, such as baby spinach, arugula, and mesclun mix.
Or try precut coleslaw mix (shredded cabbage and carrots).
A must:
Veggies in every sandwich and not just a "token" leaf of lettuce.
Smart Cheeses
An ounce of cheese (usually one slice) infuses your sandwich with up to 40% of your daily calcium requirement.
Save calories with reduced-fat cheeses:
Cabot Light 50% Cheddar singles, American cheese 2% singles, and Laughing Cow Light French Onion or Garlic & Herb spreadable cheese wedges.
Full-fat choices?
Spread 1 oz of Brie, or sprinkle feta cheese (buy crumbled feta in resealable containers).
Our fave?
Provolone is the most buttery cheese I've found. We recommend getting it sliced thin at the deli, so that two slices equal 1 oz.
Top Meats
You have a great selection of low-fat (3 g of fat or less per oz) lunch meats to choose from such as turkey, lean roast beef, lean ham, chicken, etc.
Two to three ounces should do just fine.
Marilyn and I like getting in the habit of switching things around.
I mean, you don't want to be that person who eats turkey sandwiches for weeks, then gets so sick of them you start eating barbecued spare ribs in your bun.
Buy deli meats or pre-roasted chicken breast pieces.
For a vegetarian spin, use hummus or black bean spread.
Now we get to the good stuff.
Here are just a couple of our favorites.
Thai Peanut Chicken Sandwich
Toast 2 slices of whole grain bread.
Spread 2 teaspoons of Thai peanut sauce on each slice.
Top the bottom slice (in this order) with 1/3 cup of coleslaw mix, 1/2 cup (2 1/2 oz) of roasted chicken breast pieces (buy pre-cooked to save time), and 1 chopped scallion (green and white parts).
Top with the other sauce covered slice.
Cut in half.
Per Serving: 347 cal, 31 g pro, 38 g carb, 5 g fat, 1 g sat. fat, 50 mg chol, 6 g fiber, 1,141 mg sodium*
* Higher in sodium.
If you have high blood pressure, choose mostly lower-sodium foods the rest of the day.
Feta 'n Red Pepper Pita
Slice a regular-sized whole wheat pita in half.
Divide the following evenly between the halves: 1 packed cup of mesclun mix, 2 teaspoons of sundried tomato dressing, 1/4 cup of drained, roasted red pepper from a jar (about 1 whole pepper), 2 tablespoons (1/2 oz) of crumbled feta cheese, and freshly ground black pepper to taste.
Per Serving: 229 cal, 9 g pro, 37 g carb, 5 g fat, 2 g sat. fat, 8 mg chol, 6 g fiber, 910 mg sodium*
* Higher in sodium.
If you have high blood pressure, choose mostly lower-sodium foods the rest of the day.
Roast Beef & Brie on a Bun
Slice 1 whole grain sandwich bun in half.
Spread 1 tablespoon of Brie cheese on the bottom half.
Top with 6 arugula leaves, 3 oz of deli-sliced lean roast beef, 1 small sliced tomato, and 2 teaspoons of light ranch dressing.
Cover with the bun top.
Per Serving: 376 cal, 34 g pro, 31 g carb, 12 g fat, 4 g sat. fat, 70 mg chol, 4 g fiber, 447 mg sodium
Hummus Garden Wrap
Spread a whole wheat wrap with 1/3 cup of hummus (store-bought is fine).
Top with 8 thin slices of un-peeled cucumber,
1 loosely packed cup of baby spinach,
a few pinches of Italian parsley,
2 thin slices of an un-peeled medium purple onion (peel slices after cutting), and
8 quartered cherry tomatoes.
Roll, and enjoy.
Per Serving: 332 cal, 15 g pro, 49 g carb, 10 g fat, 0 g sat. fat, 0 mg chol, 12 g fiber, 652 mg sodium.
So , we hope you give these a try and once you've got the hang of it you're only limited by your imagination.
Remember to think outside the "lunchbox"!
More Delicious Sandwich Recipes
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