Lunchtime will never be boring again thanks to these healthy and delicious sandwiches.
1.Salmon Sandwiches With Wasabi Mayonnaise
Get your palate used to sushi flavors with this sandwich.
When you get tired of tuna sandwiches, try this recipe, which takes its inspiration from the sushi bar. Canned salmon is an essential cupboard staple and a convenient way to get the omega-3 benefits of oily fish, as well as useful calcium (from the salmon bones).
When you get tired of tuna sandwiches, try this recipe, which takes its inspiration from the sushi bar. Canned salmon is an essential cupboard staple and a convenient way to get the omega-3 benefits of oily fish, as well as useful calcium (from the salmon bones).
Serves 4
Preparation Time: 20 minutes
Ingredients
- 6 tablespoons reduced-fat mayonnaise
- 2 tablespoons rice vinegar
- 1 tablespoon grated fresh root ginger
- 11⁄2 teaspoons wasabi powder
- 1 teaspoon mirin
- 7 ounces canned salmon, drained and flaked
- 2 tablespoons chopped spring onions
- 1 tablespoon sesame seeds, toasted
- 8 slices pumpernickel bread
- 1⁄3 cucumber, thinly sliced
- 3 ½ ounces trimmed watercress sprigs, rinsed and dried
Directions
1. Whisk 3 tablespoons of the mayonnaise with the rice vinegar, ginger, wasabi powder and mirin in a medium bowl. Add the salmon, spring onions and sesame seeds. Mix well.
2. Spread the remaining 3 tablespoons mayonnaise over one side of each slice of bread. Divide the salmon mixture among four of the slices, spreading evenly. Top with cucumber slices and watercress. Set the remaining bread slices on top. Cut the sandwiches in half to serve.
Per serving: 284 calories, 18g protein, 25g carbohydrate, 3g fiber, 13g total fat (2g saturated fat), 19mg cholesterol, 1.8g salt.
2. Spread the remaining 3 tablespoons mayonnaise over one side of each slice of bread. Divide the salmon mixture among four of the slices, spreading evenly. Top with cucumber slices and watercress. Set the remaining bread slices on top. Cut the sandwiches in half to serve.
Per serving: 284 calories, 18g protein, 25g carbohydrate, 3g fiber, 13g total fat (2g saturated fat), 19mg cholesterol, 1.8g salt.
Tip: Toast the sesame seeds in a small, dry frying pan, stirring constantly, for 2–3 minutes or until light golden and fragrant.
Ingredient notes:
▪ Wasabi, the pungent sushi condiment sometimes called Japanese horseradish, is made from the stalk of a semi-aquatic member of the cabbage family. You can find both wasabi paste and powder (mix with water) in the ethnic foods section of most supermarkets.
▪ Mirin is a sweet wine made from glutinous rice. It has a low alcohol content. Look for it in the ethnic foods section of supermarkets.
▪ Mirin is a sweet wine made from glutinous rice. It has a low alcohol content. Look for it in the ethnic foods section of supermarkets.
From: 
Magic Foods
Magic Foods2.Thai Style Beef Sandwich
Vitamin-packed coleslaw enriches this beef sandwich.
Marinate: 30 min
Cook: 10 min
You Will Need
- 2 tablespoons tomato paste 1/2 cup fresh lime juice (about 3 limes)
- 1 1/2 teaspoons ground coriander
- 1 pound well-trimmed flank steak 1 teaspoon sugar
- 1 teaspoon salt
- 1 teaspoon red pepper flakes
- 3 cups shredded green cabbage (12 ounces)
- 2 carrots, shredded
- 1 large red bell pepper, cut into matchsticks Y2 cup chopped cilantro 1/3 cup chopped fresh mint
- 4 hard rolls, halved crosswise
What to Do
1. In shallow glass dish, stir together tomato paste, half the lime juice, and coriander. Add flank steak, turning to coat. Refrigerate for 30 minutes.
2. In large bowl, whisk together remaining 1/4 cup lime juice, sugar, salt, and pepper flakes. Add cabbage, carrots, bell pepper, cilantro, and mint; toss well to combine. Refrigerate coleslaw until serving time.
3. Preheat broiler. Remove steak from marinade. Broil 6 inches from heat for 4 minutes per side for medium-rare, brushing any remaining marinade over steak halfway through cooking time. Let stand for 10 minutes. Cut thin, diagonal slices across the grain.
4. To serve, spoon coleslaw on bottom half of each roll. Cover with steak and top halves of rolls.
Serves: 4
2. In large bowl, whisk together remaining 1/4 cup lime juice, sugar, salt, and pepper flakes. Add cabbage, carrots, bell pepper, cilantro, and mint; toss well to combine. Refrigerate coleslaw until serving time.
3. Preheat broiler. Remove steak from marinade. Broil 6 inches from heat for 4 minutes per side for medium-rare, brushing any remaining marinade over steak halfway through cooking time. Let stand for 10 minutes. Cut thin, diagonal slices across the grain.
4. To serve, spoon coleslaw on bottom half of each roll. Cover with steak and top halves of rolls.
Serves: 4
Nutrition Information
Per serving: 420 calories, 32 g protein, 47 g carbohydrates, 13 g fat, 5 g saturated fat, 55 mg cholesterol, 7 g fiber, 890 mg sodium 124
From:
Vegetables for Vitality3.Hot and Spicy Tuna Rolls
Little bread bowls filled with tasty, cholesterol-friendly foods.
Here the soft interiors of crusty bread rolls are hollowed out to provide a crisp casing for a gently spiced mix of tuna, corn, and kidney beans, and then warmed in the oven.Serve with a salad of mixed greens and tomatoes.
Preparation time: 15 minutes
Cooking time: 10 minutes
Cooking time: 10 minutes
You Will Need
- 4 small, round whole wheat bread rolls, about 3 inches across
- 2 tablespoons low-fat sour cream
- 2 tablespoons reduced-fat mayonnaise
- 1 teaspoon hot chili sauce
- 2 teaspoons fresh lime juice
- 1 can (6 ounces) tuna in spring water, drained
- 1 can (8 ounces) corn, drained
- 1 can (15 ounces) red kidney beans, drained and rinsed
- 1/2 green pepper, seeded and diced
- 2 tablespoons chopped fresh cilantro
- Salt and pepper
What to Do
1. Preheat the oven to 350°F. Slice the tops off the bread rolls and set aside. Scoop out most of the soft interior, leaving a "shell" about 1/2-inch thick.
2. Make the scooped-out bread into crumbs, either by crumbling with your fingers or using a food processor. Spread 1/2 cup of the bread crumbs on a baking tray and toast in the oven until dry and crisp, about 10 minutes. Remove from the oven and set aside. Leave the oven on.
3. In a medium bowl mix together the sour cream, mayonnaise, chili sauce, and lime juice. Add the tuna, corn, kidney beans, green pepper, cilantro, and dried bread crumbs. Season with salt and pepper to taste. Stir well, taking care not to break up the chunks of tuna too much.
4. Spoon the tuna mixture into the hollowed-out rolls and replace the lids. Set on the baking tray and cover loosely with foil. Bake for 5 minutes, then remove the foil and bake for an additional 5 minutes to crisp the bread crust. The filling should be warm but not bubbling. Serve immediately.
Serves 4
Each serving provides: Calories 279, fat 3 g, saturated fat 1 g, cholesterol 13 mg, sodium 579 mg, carbohydrates 43 g, fiber 7g, protein 20 g.
From: 2. Make the scooped-out bread into crumbs, either by crumbling with your fingers or using a food processor. Spread 1/2 cup of the bread crumbs on a baking tray and toast in the oven until dry and crisp, about 10 minutes. Remove from the oven and set aside. Leave the oven on.
3. In a medium bowl mix together the sour cream, mayonnaise, chili sauce, and lime juice. Add the tuna, corn, kidney beans, green pepper, cilantro, and dried bread crumbs. Season with salt and pepper to taste. Stir well, taking care not to break up the chunks of tuna too much.
4. Spoon the tuna mixture into the hollowed-out rolls and replace the lids. Set on the baking tray and cover loosely with foil. Bake for 5 minutes, then remove the foil and bake for an additional 5 minutes to crisp the bread crust. The filling should be warm but not bubbling. Serve immediately.
Serves 4
Each serving provides: Calories 279, fat 3 g, saturated fat 1 g, cholesterol 13 mg, sodium 579 mg, carbohydrates 43 g, fiber 7g, protein 20 g.
Cut Your Cholesterol4.Open-Faced Sardine, Watercress and Carrot Sandwiches
A quick and easy way to get one of your three weekly servings of fish.
Preparation time: 10 minutes
You Will Need
- 1 carrot, grated
- 2 cups watercress, roughly chopped
- 2 tablespoons chopped fresh chives
- 5 ounces reduced-fat cream cheese
- 8 thick slices rye bread
- 2 cans (7 ounces each) sardines packed in olive oil, drained
- 1 small red onion, thinly sliced
- Garnish: several whole fresh chives
What to Do
1. Mix the grated carrot, watercress, and chives into the cream cheese. Season to taste with pepper.
2. Spread the cheese mixture evenly over a side of each slice of rye bread. Halve the sardines lengthwise, then arrange them skin-side up on top of the cheese.
3. Arrange the red onion slices over the sardines and top with a few long pieces of chive. Sprinkle with pepper and serve.
Serves 4
Each serving provides: Calories 453, fat 20 g, saturated fat 7 g, cholesterol 147 mg, sodium 1,021 mg, carbohydrates 37 g, fiber 5 g, protein 31 g.
2. Spread the cheese mixture evenly over a side of each slice of rye bread. Halve the sardines lengthwise, then arrange them skin-side up on top of the cheese.
3. Arrange the red onion slices over the sardines and top with a few long pieces of chive. Sprinkle with pepper and serve.
Serves 4
Each serving provides: Calories 453, fat 20 g, saturated fat 7 g, cholesterol 147 mg, sodium 1,021 mg, carbohydrates 37 g, fiber 5 g, protein 31 g.
From:
Cut Your Cholesterol5.Turkey Cobb Salad Sandwiches
An in-an-instant meal that’s just right any day or night of the week.
Layered with all the traditional ingredients, they’re hearty enough to please the hungriest and healthful enough to suit sensible diets.
Prep time 15 min.
Cook time 5 min.
Serves 4
Prep time 15 min.
Cook time 5 min.
Serves 4
You Will Need
- 1/4 cup nonfat mayonnaise
- 1 ounce blue cheese, crumbled (1/4 cup)
- 2 tablespoons snipped fresh chives
- 4 slices lean bacon
- 1 small avocado
- 8 slices multi-grain or sourdough bread, toasted
- 4 ounces watercress, tough stems trimmed
- 12 ounces fresh-roasted turkey breast slices
- 3 medium tomatoes, sliced
- 4 scallions, thinly sliced
Robert Cobb of Hollywood’s famous Brown Derby restaurant invented the salad that inspired these satisfying sandwiches.
What to Do
1. Combine mayonnaise, blue cheese, and chives in small bowl.
2. Cook bacon in medium skillet over medium-high heat until crisp. Transfer to paper towels to drain, then tear into small pieces. Cut avocado in half lengthwise and twist halves in opposite directions to separate. Release seed with the tip of a knife and lift out. Peel avocado, then cut lengthwise into thin slices.
3. Spread blue cheese mixture evenly on bread. Layer 4 slices with watercress, turkey, tomatoes, scallions, avocado, and bacon. Top with remaining bread and cut sandwiches diagonally in half.
2. Cook bacon in medium skillet over medium-high heat until crisp. Transfer to paper towels to drain, then tear into small pieces. Cut avocado in half lengthwise and twist halves in opposite directions to separate. Release seed with the tip of a knife and lift out. Peel avocado, then cut lengthwise into thin slices.
3. Spread blue cheese mixture evenly on bread. Layer 4 slices with watercress, turkey, tomatoes, scallions, avocado, and bacon. Top with remaining bread and cut sandwiches diagonally in half.
Cook’s Clue
Like the tomato, the avocado is a fruit that’s used as a vegetable. Hass and Fuerte avocados are the two most common in supermarkets. Hass are smaller, with dark, pebbly skins; they have a richer, creamier texture than Fuerte avocados. Fuertes have smooth, bright green skins and a milder flavor. Buy avocados that are heavy for their size and free of bruises and soft spots. Usually, avocados are sold unripe. To speed the ripening process, put them in a brown paper bag and store at room temperature. When they yield to gentle pressure, they are ripe.
Like the tomato, the avocado is a fruit that’s used as a vegetable. Hass and Fuerte avocados are the two most common in supermarkets. Hass are smaller, with dark, pebbly skins; they have a richer, creamier texture than Fuerte avocados. Fuertes have smooth, bright green skins and a milder flavor. Buy avocados that are heavy for their size and free of bruises and soft spots. Usually, avocados are sold unripe. To speed the ripening process, put them in a brown paper bag and store at room temperature. When they yield to gentle pressure, they are ripe.
Health Hint
Many people avoid eating avocados because they are high in fat. While that’s true, a medium Hass avocado has about 30 grams of fat most of it is monounsaturated. Recent studies suggest that monounsaturated fat can lower LDLs (bad cholesterol). In addition, avocados provide a good amount of dietary fiber, potassium, and folate.
Many people avoid eating avocados because they are high in fat. While that’s true, a medium Hass avocado has about 30 grams of fat most of it is monounsaturated. Recent studies suggest that monounsaturated fat can lower LDLs (bad cholesterol). In addition, avocados provide a good amount of dietary fiber, potassium, and folate.
Secret to Success
When working with yeast, it is important not to have the water too hot, or it will kill the yeast, giving you non-lustier dough.
When working with yeast, it is important not to have the water too hot, or it will kill the yeast, giving you non-lustier dough.
Living Smart for a Healthy Heart
Arginine may prevent Heart disease. Arginine (pronounced AR-ji-neen) is an amino acid believed to enhance circulationand strengthen blood flow around the heart. Arginine-rich foods include dairy foods, fish, poultry, grains, and nuts. Make sure to select low-fat or fat-free dairy foods, and remove the skin from poultry to reduce fat intake.
Arginine may prevent Heart disease. Arginine (pronounced AR-ji-neen) is an amino acid believed to enhance circulationand strengthen blood flow around the heart. Arginine-rich foods include dairy foods, fish, poultry, grains, and nuts. Make sure to select low-fat or fat-free dairy foods, and remove the skin from poultry to reduce fat intake.
Per serving
- 433 calories / 25% from fat
- 3 g saturated fat, 12 g total fat
- 67 mg cholesterol
- 1,072 mg sodium
- 46 g total carbohydrate
- 5 g dietary fiber
- 36 g protein
From:
Cooking Smart for a Healthy Heart6.Open-Faced Grilled Vegetable Sandwich
Asparagus and mushrooms provide a wide range of B vitamins your body needs for maximum energy production.
Prep: 15 min
Cook: 14 min
Cook: 14 min
You Will Need
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 4 portobello mushrooms, stems removed
- 1 small bunch asparagus, trimmed and spears cut in half
- 1 large red bell pepper, halved and seeded
- 4 slices Italian bread
- 3 ounces goat cheese
What to Do
1. Preheat grill or broiler.
2. In small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper. Brush mushrooms, asparagus, and bell pepper with oil mixture.
3. Grill or broil vegetables 4 inches from heat, turning over once, until tender, about 10 minutes for asparagus and bell pepper, and about 12 minutes for mushrooms. When cool enough to handle, peel and slice pepper.
4. Turn off grill or broiler. Place bread on grill or broiler rack until warm, about 2 minutes.
5. Spread goat cheese on bread. Place mushrooms on each slice. Top with bell pepper and asparagus. Serve warm.
Serves 4
2. In small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper. Brush mushrooms, asparagus, and bell pepper with oil mixture.
3. Grill or broil vegetables 4 inches from heat, turning over once, until tender, about 10 minutes for asparagus and bell pepper, and about 12 minutes for mushrooms. When cool enough to handle, peel and slice pepper.
4. Turn off grill or broiler. Place bread on grill or broiler rack until warm, about 2 minutes.
5. Spread goat cheese on bread. Place mushrooms on each slice. Top with bell pepper and asparagus. Serve warm.
Serves 4
Nutrition Information
Per serving: 274 calories, 11 g protein, 26 g carbohydrates, 15 g fat, 6 g saturated fat, 17 mg cholesterol, 4 g fiber, 443 mg sodium.
Per serving: 274 calories, 11 g protein, 26 g carbohydrates, 15 g fat, 6 g saturated fat, 17 mg cholesterol, 4 g fiber, 443 mg sodium.
From:
Vegetables for Vitality7.Avocado Turkey Wraps
Avocado is rich in heart-protective monounsaturated fats and vitamin E.
Makes: 12 mini wraps
Prep: 10 min
Prep: 10 min
You Will Need
- 3 tablespoons reduced-fat mayonnaise
- 1 tablespoon coarse-grain Dijon mustard
- 2 flour tortillas (10 inches)
- 1 ripe avocado, pitted, peeled, and cut lengthwise into thin slices
- 8 ounces thinly sliced cooked turkey breast
- 1 jar (12 ounces) roasted red peppers, drained and cut into strips
What to Do
1. In small bowl, combine mayonnaise and mustard. Lay tortillas on work surface. Spread mayonnaise mixture evenly over surface of tortillas, dividing equally.
2. Place avocado slices on top, leaving 1/2-inch border around edge. Top with turkey and pepper strips.
3. Roll up each tortilla tightly and place, seam side down, on cutting board. Trim ends of wraps evenly with serrated knife. Cut each wrap into 6 equal pieces. Place, cut side down, on serving platter.
1. In small bowl, combine mayonnaise and mustard. Lay tortillas on work surface. Spread mayonnaise mixture evenly over surface of tortillas, dividing equally.
2. Place avocado slices on top, leaving 1/2-inch border around edge. Top with turkey and pepper strips.
3. Roll up each tortilla tightly and place, seam side down, on cutting board. Trim ends of wraps evenly with serrated knife. Cut each wrap into 6 equal pieces. Place, cut side down, on serving platter.
Nutrition Information
Per mini-wrap: 99 calories, 7 g protein, 9 g carbohydrates, 4 g fat, 1 g saturated fat, 17 mg cholesterol, 2 g fiber, 126 mg sodium
Helpful Hint
Large pita rounds, lavosh, and other thin, flat breads can also be used to make sandwich wraps. Although it may look better to layer the ingredients separately in a wrap, it is often more practical to mix some of them together so the filling stays intact and the wrap is easier to eat. For instance, instead of slicing the avocado for these Avocado-Turkey Wraps, mash it with the mayonnaise and mustard to make a thick spread that will help keep the other ingredients in place. If necessary, hold a wrap together with a toothpick.
Per mini-wrap: 99 calories, 7 g protein, 9 g carbohydrates, 4 g fat, 1 g saturated fat, 17 mg cholesterol, 2 g fiber, 126 mg sodium
Helpful Hint
Large pita rounds, lavosh, and other thin, flat breads can also be used to make sandwich wraps. Although it may look better to layer the ingredients separately in a wrap, it is often more practical to mix some of them together so the filling stays intact and the wrap is easier to eat. For instance, instead of slicing the avocado for these Avocado-Turkey Wraps, mash it with the mayonnaise and mustard to make a thick spread that will help keep the other ingredients in place. If necessary, hold a wrap together with a toothpick.
From:
Vegetables for Vitality8.Sausage Grilled Pepper and Tomato Bruschetta
This Mediterranean-style sandwich can be made using a vegetarian topping, too!
This open sandwich of toasted ciabatta bread with a mixed bell-pepper topping is typical of the style of food enjoyed in Mediterranean countries, where bread, along with plenty of fruit and vegetables, is a mainstay of the diet. A little chorizo sausage adds a spicy note to the mix of bell peppers.
Prep time: about 20 minutes
Cooking time: about 30 minutes
Prep time: about 20 minutes
Cooking time: about 30 minutes
You Will Need
- 1 medium ciabatta loaf or medium French bread
- 1 red bell pepper, halved and seeded
- 1 yellow bell pepper, halved and seeded
- 2 ounces chorizo sausage, thinly sliced
- 1 cup quartered cherry tomatoes
- 2 tablespoons tomato relish or chutney
- 1/2 cup torn fresh basil leaves
- 1 tablespoon olive oil
- 1 garlic clove, crushed Black pepper
What to Do
1. Preheat the oven to 400°F. Wrap the ciabatta bread in foil and bake for 8 to 10 minutes. Remove from the oven and place on a wire rack to cool. Preheat the oven broiler to high.
2. When the broiler is hot, place the peppers skin side up on a baking tray and broil until the flesh softens and the skin begins to blister and char, about 8 to 10 minutes. Transfer the peppers to a plastic zipper bag, seal, and set aside until cool enough to handle.
3. While the peppers are cooling, sauté the chorizo sausage slices in a small skillet until the oil runs out and the sausage slices start to crisp, about 3 to 4 minutes. Drain on a paper towel.
4. Place the chorizo in a bowl and add the tomatoes, relish or chutney, and basil. Remove the cooled peppers from the bag and peel away their skins. Roughly chop the flesh and add to the bowl. Season lightly with pepper and mix well. Set aside while you prepare the toasts.
5. Cut the baked ciabatta across into 5 pieces, then cut each piece in half horizontally. Mix the olive oil with the garlic and brush this mixture onto the cut sides of the ciabatta pieces. Place them cut side up under the broiler and toast until golden and crisp, about 2 to 3 minutes.
6. Top the toasted ciabatta with the pepper and chorizo mixture and serve immediately.
1. Preheat the oven to 400°F. Wrap the ciabatta bread in foil and bake for 8 to 10 minutes. Remove from the oven and place on a wire rack to cool. Preheat the oven broiler to high.
2. When the broiler is hot, place the peppers skin side up on a baking tray and broil until the flesh softens and the skin begins to blister and char, about 8 to 10 minutes. Transfer the peppers to a plastic zipper bag, seal, and set aside until cool enough to handle.
3. While the peppers are cooling, sauté the chorizo sausage slices in a small skillet until the oil runs out and the sausage slices start to crisp, about 3 to 4 minutes. Drain on a paper towel.
4. Place the chorizo in a bowl and add the tomatoes, relish or chutney, and basil. Remove the cooled peppers from the bag and peel away their skins. Roughly chop the flesh and add to the bowl. Season lightly with pepper and mix well. Set aside while you prepare the toasts.
5. Cut the baked ciabatta across into 5 pieces, then cut each piece in half horizontally. Mix the olive oil with the garlic and brush this mixture onto the cut sides of the ciabatta pieces. Place them cut side up under the broiler and toast until golden and crisp, about 2 to 3 minutes.
6. Top the toasted ciabatta with the pepper and chorizo mixture and serve immediately.
Some More Ideas
For a vegetarian topping, omit the chorizo and sprinkle the pepper and tomato mixture with 1/4 cup toasted pine nuts. Or, replace the chorizo with 2 ounces crumbled feta or goat cheese.
Serves: 10
Plus Points
Chorizo is a popular Spanish sausage made with pork and pimiento, a Spanish pepper. Though chorizo has a high fat content, this can be substantially reduced by using a small amount and by sautéing the sausage in a dry pan and draining it well.
Exchanges: starch 1 1/2, vegetable 1
For a vegetarian topping, omit the chorizo and sprinkle the pepper and tomato mixture with 1/4 cup toasted pine nuts. Or, replace the chorizo with 2 ounces crumbled feta or goat cheese.
Serves: 10
Plus Points
Chorizo is a popular Spanish sausage made with pork and pimiento, a Spanish pepper. Though chorizo has a high fat content, this can be substantially reduced by using a small amount and by sautéing the sausage in a dry pan and draining it well.
Exchanges: starch 1 1/2, vegetable 1
Nutrition Facts
Each serving provides calories 150, calories from fat 23, fat 3g, saturated fat 1g, cholesterol 3mg, sodium 387mg, carbohydrate 27g, fiber 2g, sugars 2g, protein 5g. Excellent source of thiamine, vitamin C. Good source of folate, niacin, riboflavin, vitamin A.
Eat to Beat Diabetes
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