1 small ripe nanner
2 slices white bread
3 tbs peanut butter
2 tbs butter
In a small bowl, mash the nanner with the back of a spoon. Toast bread lightly. Spread the peanut butter on one piece of toast and the mashed nanner on the other. Fry the sandwich in the melted butter until golden brown. Makes one “king-size” helping. 🙂
4 c cubed cooked chicken breast (4 lg breasts)
2 c diced celery
1 c mayonnaise
1 c sliced almonds
2 (11 oz) cans mandarin oranges, drained
1 (20 oz) can pineapple tidbits, drained
1 lb seedless green grapes, cut in half
In a lg bowl, combine the chicken, celery, mayonnaise, and almonds, and mix well. Gently fold in the oranges, pineapple, and grapes.
Serves 8-10
1 lg whole-grain roll
1 thin to medium boneless, skinless chicken breast
3 heaping tbs marinara sauce, store-bought OR homemade
1/4 c shredded part-skim mozzarella cheese
1 tsp grated parmesan cheese
Preheat the broiler. Line a baking sheet with aluminum foil.
Scoop the insides out of the roll, place the roll on the baking sheet, and lightly toast under the broiler for 1-2 minutes. Place the roll on a plate and set aside.
In a pan coated with nonstick cooking spray, saute the chicken until it is no longer pink inside, 3-4 minutes per side.
Transfer the chicken to the baking sheet, top with the marinara sauce, mozzarella cheese, and parmesan cheese. Place under the broiler until the cheese is melted and bubbling. Use a spatula, remove the chicken parm from the oven and place on a toasted roll.
1 serving 320 calories
1 sandwich thin, preferable whole grain (with no more than 100 calories total)
2 slices tomato (optional)
2 oz sliced turkey breast (about 4 slices)
2 heaping spoonfuls sauerkraut, slightly drained
1 oz reduced-fat swiss cheese (about 2 thin slices)
2 tbs Russian dressing (with no more than 50 calories per 2 tbs)
Preheat the broiler. Split the sandwich thin and toast it.
Top each half of the toasted sandwich think with a tomato slice, if desired, turkey, sauerkraut, add 1 slice of swiss cheese. Place both halves on a baking sheet and place under the broiler until the cheese is melted.
Remove both halves from the oven and top each with 1 tbs Russian dressing. Enjoy open-faced.
1 serving 240 calories
2 tbs natural peanut butter
2 sliced reduced-calorie whole-grain bread (with no more than 50 calories per slice)
1/2 c sliced seasonal fruit, any variety
Spread the peanut butte on 1 slice of bread, add the fruit on top, followed by the second slice of bread, and cut into triangles for easy eating.
1 serving 300 calories
2 slices reduced-calorie whole-grain bread (with no more than 50 calories per slice)
1 tbs spicy brown mustard
1 tbs low-fat mayonnaise
2 oz lean, reduced-sodium deli ham (about 4 slices)
4 slices tomato
4 tbs shredded reduced fat-cheese, any variety
pickle rounds (optional)
Preheat the broiler, and toast the bread.
Mix the mustard and mayonnaise.
Spread each slice of bread with half the mustard-mayo mixture. Top each half with the ham, tomato, and cheese.
Place the pieces under the broiler until the cheese is hot and bubbly.
Cut each slice in half, garnish with pickle rounds, if desired, and enjoy open-faced.
1 serving 280 calories
2 slices reduced-calorie whole-grain bread (with no more than 50 calories per slice)
1/4 avocado, sliced
2 slices turkey bacon
2-4 lettuce leaves
2-3 slices tomato
salt and pepper to taste
Toast the bread.
Mash the avocado with a fork and spread a think layer on each slice.
Prepare the turkey bacon as directed as directed on the pkg and drain thoroughly on paper towels.
Layer 1 slice of toast with the lettuce, tomato, and cooked turkey bacon. Add salt and pepper to taste. Top with the second slice of toast. (Alternately, you can layer each half with the fixings and enjoy open-faced.)
1 serving 240 calories
1/2 onion, chopped
1 1/4 lbs ground turkey (at least 90% lean)
1/2 c ketchup
1 tbs brown sugar
1 ts garlic powder
1 tsp mustard
ground black pepper to taste
6 whole-grain buns OR English muffins, split
Coat a lg skillet with nonstick cooking spray and warm over med-high heat. Add the onion and saute until softened and browned, about 5 minutes. If the onion starts to stick, mist with additional cooking spray.
Add the ground turkey to the skillet and cook, breaking apart the meat and mixing occasionally, until the meat is cooked and browned, about 5 minutes. Drain visible fat from the pan.
Add the ketchup, brown sugar, garlic, mustard, and pepper to the skillet and mix thoroughly. Cook for an additional 3 minutes.
Toast the buns while the meat is cooking.
Divide the mixture between 12 toasted bun halves, garnish with optional greens, and serve open-faced.
6 servings 295 calories per serving
2 pieces reduced-calorie, whole-grain bread (with no more than 50 calories per slice)
6 oz canned light tuna, packed in water, drained well
2 tsp low-fat mayonnaise
2 tsp minced onion
4 tomato slices
4 onion slices
pickles (optional)
4 tbs reduced-fat shredded cheese, any variety
Preheat the broiler and lightly toast the bread.
Mash the tuna with the mayonnaise and minced onion.
Spread the tuna mixture evenly over each slice of bread and top each with 2 tomato slices, 2 onion slices, pickles, if desired, and 2 tbs cheese. Place back under the broiler until the cheese is hot and bubbly. Enjoy open-faced.
1 serving 365 calories
1/2 onion, thinly sliced
1 clove garlic, minced (or 1/4 tsp garlic powder)
2 c kale, thinly chopped and packed tightly
2 slices reduced-calorie whole-grain bread (with no more than 50 calorie per slice)
2 sliced reduced-fat pepper jack OR provolone cheese
Liberally coat a skillet with nonstick cooking spray, add the onion, and saute over med-high heat until caramelized, 8-10 minutes. Stir frequently to avoid burning.
Add the garlic and kale to the skillet and cook, stirring frequently, until kale has wilted significantly, about 2 minutes.
Preheat the broiler and toast the bread.
Divide the kale mixture evenly between the two slices of toast. Add a slice of cheese on top of the veggie mixture and pop under the broiler until the cheese is melted, 1-2 minutes.
Cut each slice in half and enjoy open-faced.
2 servings 163 calories per serving
