Category Archives: SANDWICHES

TUNA-AVOCADO SALAD SANDWICH

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6 oz canned light tuna, packed in water, drained well

2 tbs diced avocado

2 tbs diced red bell pepper

1 tbs diced red onion

1 tsp chopped cilantro

1/4 lime, juiced

ground black pepper to taste

1 whole-grain hamburger roll

Scoop the tuna into a small bowl. Add the avocado, bell pepper, onion, cilantro, lime juice, and black pepper. Use a fork to combine the ingredients (you can mash the avocado to have a mayo-like texture, leave it intact in small cubes, or split up the two tbs and do a combination). Spoon the tuna mixture onto the roll and enjoy.

1 serving 354 calories

PARM & PEPPER EGG SALAD SANDWICH

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8 slices low-calorie whole-grain bread (with no more than 50 calories per slice)

3/4 c low-fat mayonnaise

1/2 c grated parmesan cheese

1/2-1 tsp ground black pepper

12 hard-boiled egg whites, cooled and roughly chopped

1/2 red bell pepper, finely diced

2 stalks celery, finely diced

arugula leaves

Toast the bread.

In a lg mixing bowl, combine the mayonnaise, parmesan cheese, and 1/2 tsp black pepper.

Add the chopped egg whites, bell pepper, and celery, and stir to evenly coat. Taste and add another 1/2 tsp black pepper, if desired.

Place arugula leaves on each side of toast and divide the egg salad mixture evenly on top. Enjoy open-faced or closed. Each serving consists of 2 slices toasted bread, arugula leaves, and 1 1/4 cups egg salad.

4 servings 247 calories per serving

 

FIERY CHICKEN SALAD SANDWICH

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1 whole-grain English muffin, halved

5 oz cooked and diced canned or fresh chicken breast

1 tbs low-fat mayonnaise

2 tsp minced onion

1 tsp minced jarred OR fresh red chili pepper

a few dashes of your favorite hot sauce (optional)

lettuce leaves (optional)

tomato slices (optional)

onion slices (optional)

jalapeno slices (optional)

Toast the English muffin and set aside.

In a small bowl, mash the chicken breast. Add the mayonnaise, onion, chili pepper, and hot sauce, if desired. Gently mix until well combined. Layer both halves of the English muffin with lettuce, tomato, and onion slices, if desired. Spoon the chicken salad mixture evenly on top and add a few additional dashes of hot sauce and jalapeno slices, if desired.

1 serving 360 calories per serving

BETTER-FOR-YOU BACON, EGG, AND CHEESE SANDWICH

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1 whole-grain English muffin, halved

1 slice tomato

3 egg whites

ground black pepper, to taste

1 slice Canadian bacon

one 1/2 oz slice reduced-fat cheddar cheese

ketchup OR salsa (optional)

Toast the English muffin. Top with the tomato slice.

Coat a small skillet with nonstick cooking spray and warm over medium heat.

In a small bowl, whip together the egg whites and pepper. Set aside.

Add the Canadian bacon to the heated skillet and cook about 1 minute per side until it’s warmed. Place bacon on top of the tomato slice.

Add the eggs to the heated skillet and scramble. Continue to build your sandwich by placing the cooked eggs on the bacon, followed by the slice of cheese. Add a squirt of ketchup or salsa, if desired. Top the sandwich with the second half of the English muffin.

1 serving 258 calories

 

BETTER-FOR-YOU AVOCADO TOAST

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1/4 avocado, diced

1-2 tsp lime juice

pinch of kosher salt OR coarse sea salt

pinch of ground black pepper

1 slice reduced-calorie whole-grain bread (with no more than 50 calories per slice)

1 radish, thinly sliced

Mash the avocado with a fork until the texture is easily spreadable. Stir the lime juice, salt, and pepper into the avocado.

Toast the bread.

Spread the avocado mixture on the toast. Top with radish slices and enjoy.

1 serving 100 calories

EASY ITALIAN BEEF SANDWICHES

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1 (14 oz) can beef broth

1 (.07 oz) pkg Italian salad dressing and recipe mix

2 (3-3 1/2 lb) boneless beef chuck roasts

1 (16 oz) jar mild OR hot pepperoncini salad peppers, undrained

20 crusty French-style rolls OR hamburger buns, split and toasted, if desired

tomato slices, red onion slices, cucumber slices (optional)

In a 6-7 qt slow cooker, combine broth and salad dressing mix. Add meat, cutting to fit if necessary; top with pepperoncini. Cover.

Cook on LOW heat setting for 12 hours or on HIGH heat setting for 6 hours or until meat is very tender.

Remove meat with a slotted spoon. Shred meat with two forks. Skim fat from cooking liquid; stir enough cooking liquid into meat to moisten or serve as au jus.

Spoon meat onto rolls. If desired, serve with tomato, onion, and cucumber.

Makes 20 servings

ROASTED CHICKPEA POCKET

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1/2 med red onion, peeled and diced

1 tbs olive oil

1 (15 oz) can chickpeas, drained and rinsed

2 med green onions, diced

1/2 tsp salt

1 tsp garlic powder

2 whole wheat pitas, cut in half

4 c chopped spinach

1 c diced tomatoes

1/2 c feta cheese

In a med saucepan, saute onion in olive oil over med-high heat until lightly browned, about 5 minutes.

Add chickpeas and saute 2-4 minutes, stirring frequently. Add green onions, salt, and garlic powder, stirring well, and removing from heat.

Prepare pita pocket, filling with spinach, then bean mixture, and topping with tomatoes and feta cheese.

4 servings

 

KALE AND WHITE BEAN QUESADILLA

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1/4 med white onion, peeled and diced

1 tsp olive oil

1/4 c chopped kale

1/4 c canned white beans, drained and rinsed

1 high-fiber tortilla

2 tbs shredded mozzarella

1 med roma tomato, diced

In a med skillet, saute onion in olive oil over med heat. After 5 minutes, add kale and white beans, heating an additional 5 minutes until kale cooks down. Remove all ingredients from skillet and place in bowl.

Rinse and dry skillet, then heat skillet over med heat. Place tortilla in skillet. Next, layer in bean and kale mixture, mozzarella, and tomato. Cook another 4-5 minutes until cheese has melted. Fold in half and remove from heat.

1 serving

BUNLESS BLACK BEAN QUINOA BURGER

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1 tsp olive oil

1/2 med white onion, peeled and finely diced

1 tsp reduced-sodium soy sauce

2 cloves garlic, peeled and pressed

2 c cooked quinoa

1 c prepared black beans

1 c prepared black beans, pureed

1/4 cup ground flaxseed

1 tsp ground mustard

1/4 tsp smoked paprika

1 1/2 tsp sea salt

1 tsp shredded cheddar cheese (optional)

1  lg avocado, sliced

2 med roma tomatoes, sliced

4 tsp Dijon mustard

In a small skillet, heat olive oil over med heat. Add onion and saute slowly7-10 minutes. Add soy sauce and garlic and continue to cook 1-2 minutes.

Meanwhile, in a med bowl, combine quinoa, black beans, pureed black beans, and flaxseed, mixing well. Season with ground mustard, smoked paprika, and salt.

Form mixture into patties. Spray skillet with cooking spray or a small amount of olive oil and cook patties over med heat for 5 minutes. Flip patties and cook another 2-3 minutes. Top with shredded cheese if desired.

Remove from heat. Serve your bunless burger with avocado slices, tomato slices, and Dijon mustard.

8 servings