[amdavadis4ever] Learn to Make Delicious, Low-Calorie Sandwiches

 

11 Healthy Ways to Add Variety to Sandwiches You don't need to be a gourmet chef to prepare these delicious sandwiches. Add a little variety to an ordinary sandwich with these 11 healthy recipes that contain less than 300 calories each. Bon Appétit!  1) Chicken and Roast Beef Muffulettas       Ingredients:   Olive Salad: 1/2 cup kalamata olives, pitted 1 (7-ounce) bottle roasted red bell peppers, drained and chopped 1 (14-ounce) can artichoke hearts, drained and coarsely chopped 1/4 cup chopped fresh basil 1 garlic clove, minced 2 tablespoons capers, drained 2 tablespoons balsamic vinegar 2 teaspoons olive oil Muffuletta: 12 (1 1/2-ounce) French bread rolls 6 (1-ounce) slices Swiss cheese 12 (1-ounce) slices roasted breast of chicken 12 (1-ounce) slices deli roast beef 6 cups gourmet salad greens How to Prepare It:   Olive Salad: To prepare the olive salad, combine the first 8 ingredients in the food processor bowl.  Process for 30 seconds or until finely chopped, and chill. Muffuletta: Cut rolls in half horizontally.  Cut each cheese slice in half diagonally.  Spread about 2 1/2 tablespoons olive mixture onto top half of each roll.  Layer 1/2 cup greens, 1/2 cheese slice, 1 roast beef slice, and 1 chicken slice on each roll bottom, and cover with top of roll. Wrap each sandwich tightly in plastic wrap. Chill up to 8 hours. 2) Smoked Mozzarella, Spinach, and Pepper Omelet        Ingredients: 4 sourdough English muffins, split 6 large egg whites  3 large eggs  2 tablespoons fat-free milk  1/2 cup (2 ounces) shredded smoked mozzarella cheese 1/4 teaspoon salt  1/4 teaspoon freshly ground black pepper Dash of hot pepper sauce  1 cup finely diced red bell pepper  1 1/2 cups bagged baby spinach leaves  3/4 cup pre-chopped onion  Cooking spray How to Prepare It: Preheat broiler. Combine first 6 ingredients in a large bowl, stirring with a whisk until combined, and then set aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.  Add bell pepper and onion, and sauté 4 minutes or until tender.  Reduce heat to medium.  Pour egg mixture into pan, and let egg mixture set slightly.  Tilt pan by carefully lifting the edges of omelet with a spatula to allow uncooked portion to flow underneath cooked portion.  Cook 3 minutes.  Wrap handle of pan with foil, and place pan under broiler.  Broil 1 minute or until set and lightly browned. Arrange muffin halves in a single layer on a baking sheet.  Sprinkle muffin halves evenly with cheese, and broil 1 minute or until cheese begins to brown. Divide omelet into 4 portions, and place 1 portion on bottom half of each muffin.  Top evenly with spinach leaves, and top with remaining muffin halves. 3) Grilled Goat Cheese Sandwiches with Fig and Honey       Ingredients: 8 (1-ounce) slices cinnamon-raisin bread 1 (4-ounce) package goat cheese 2 teaspoons honey 1/4 teaspoon grated lemon rind 2 tablespoons fig preserves 2 teaspoons thinly sliced fresh basil 1 teaspoon powdered sugar Cooking spray How to Prepare It: Combine first 3 ingredients, stirring until well blended.  Spread 1 tablespoon goat cheese mixture on each of 4 bread slices.  Top each slice with 1 1/2 teaspoons preserves and 1/2 teaspoon basil.  Top with remaining bread slices.  Lightly coat outside of bread with cooking spray. Heat a large nonstick skillet over medium heat.  Add 2 sandwiches to pan.  Place a cast-iron or heavy skillet on top of sandwiches, and press gently to flatten.  Cook 3 minutes on each side or until bread is lightly toasted (leave cast-iron skillet on sandwiches while they cook).  Repeat with remaining sandwiches.  Sprinkle with sugar. 4) Red Onion and Kalamata Olive Tuna Sandwich     Ingredients: 2 6-ounce cans of tuna packed in water (drained) 1/4 cup roughly chopped kalamata olives 1/2 small red onion, thinly sliced 1 tablespoon extra-virgin olive oil 1/4 teaspoon black pepper How to Prepare It: In a medium bowl, combine the tuna, pepper, olive oil, onion, and olives.  Spread the mixture on your favorite bread or roll, and enjoy. 5) Warm Prosciutto-Stuffed Focaccia       Ingredients: 1 (9-ounce) round loaf focaccia bread 4 ounces thinly sliced Muenster cheese 3 ounces thinly sliced prosciutto 1/4 cup bottled roasted red bell peppers, drained 1 (6-ounce) package fresh baby spinach 2 tablespoons light balsamic vinaigrette How to Prepare It: Cut bread in half horizontally, using a serrated knife.  Top bottom bread half with prosciutto and next 3 ingredients. Drizzle with balsamic vinaigrette, and cover with top bread half.  Wrap in aluminum foil, and place on a baking sheet. Bake at 350° for 15 minutes or until warm.  Cut focaccia into six wedges, and serve immediately. 6 ounces of ham may be substituted for prosciutto for approximately the same amount of calories. 6) Ham and Spinach Focaccia Sandwiches       Ingredients: 8 ounces smoked deli ham, thinly sliced 1 (8-inch) round focaccia bread (about 8 ounces) 1 (7-ounce) bottle roasted red bell peppers, drained and sliced 3 tablespoons low-fat mayonnaise 2 tablespoons chopped fresh basil 2 teaspoons sun-dried tomato sprinkles 1/4 teaspoon crushed red pepper 1 cup spinach leaves  How to Prepare It: Combine the first 4 ingredients in a small bowl.  Cut bread in half horizontally.  Spread the mayonnaise mixture over the cut sides of bread.  Place ham over bottom half of bread.  Top with peppers and spinach, and cover with top half of bread.  Cut the sandwich crosswise into 4 wedges. 7) Chipotle Pork and Avocado Wrap       Ingredients: 1 1/2 cups (1/4-inch-thick) slices cut Simply Roasted Pork (about 8 ounces) 4 (8-inch) fat-free flour tortillas 2 teaspoons chopped canned chipotle chiles in adobo sauce 1/2 cup mashed peeled avocado 1 1/2 tablespoons low-fat mayonnaise 1 teaspoon fresh lime juice 1 cup shredded iceberg lettuce 1/4 cup bottled salsa 1/4 teaspoon salt 1/4 teaspoon ground cumin 1/4 teaspoon dried oregano How to Prepare It: Combine the first 7 ingredients, stirring well. Warm tortillas according to package directions.  Spread about 2 tablespoons avocado mixture over each tortilla, leaving a 1-inch border.  Arrange Simply Roasted Pork slices down center of tortillas. Top each tortilla with 1/4 cup shredded lettuce and 1 tablespoon salsa, and roll up. 8) Ham and Cheese Toasted Sandwich        Ingredients: 8 (1-ounce) slices whole wheat bread 4 ounces low-fat deli ham 8 (1/4-inch-thick) slices tomato (about 1 large) 1/4 cup (2 ounces) tub light cream cheese 1/4 cup (2 ounces) shredded reduced-fat sharp cheddar cheese 1 teaspoon Dijon mustard 1 tablespoon chopped fresh basil 1/4 teaspoon freshly ground black pepper How to Prepare It: Preheat broiler. Combine first 4 ingredients in small bowl, and stir well. Spread about 1 tablespoon cream cheese mixture over each of 4 bread slices.  Top each with 1 ounce ham, 2 tomato slices, and 1 tablespoon cheddar cheese.  Place sandwich halves and remaining 4 slices bread on a baking sheet.  Broil 2 minutes or until cheese is melted and bread is lightly browned.  Top each sandwich half with remaining bread slice. Serve immediately.   9) Black Pepper and Molasses Pulled Chicken Sandwiches       Ingredients: 3 tablespoons ketchup 1 tablespoon cider vinegar 1 tablespoon prepared mustard 1 tablespoon molasses 3/4 teaspoon chili powder 1/2 teaspoon ground cumin 1/4 teaspoon freshly ground black pepper 1/8 teaspoon ground ginger 12 ounces skinless, boneless chicken thighs, cut into 2-inch pieces 4 (2-ounce) sandwich rolls, cut in half horizontally 12 dill pickle chips How to Prepare It: Combine first 9 ingredients in a medium saucepan, and bring to a boil. Reduce heat to medium-low; cover and cook, stirring occasionally, about 23 minutes or until chicken is done and tender.  Remove from heat, and shred with 2 forks to measure 2 cups meat.  Place 1/2 cup chicken on bottom half of each roll.  Top each with 3 pickles and top half of roll. 10) Turkey Reuben Sandwiches       Ingredients: 4 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace) 8 ounces smoked turkey, thinly sliced 8 slices rye bread 2 tablespoons Dijon mustard 1/4 cup fat-free Thousand Island dressing 2/3 cup sauerkraut, drained and rinsed 1 tablespoon canola oil, divided How to Prepare It: Spread about 3/4 teaspoon mustard over each bread slice. Place 1 cheese slice on each of 4 bread slices.  Divide turkey evenly over cheese.  Top each serving with 2 1/2 tablespoons sauerkraut and 1 tablespoon dressing.  Top each serving with 1 bread slice, mustard sides down. Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat.  Add 2 sandwiches to pan, and top with another heavy skillet. Cook 3 minutes on each side or until golden.  Remove sandwiches from pan, and keep warm.  Repeat procedure with remaining oil and sandwiches. 11) Prosciutto, Lettuce, and Tomato Sandwiches       Ingredients: 8 (1-ounce) slices 100% whole-grain bread  8 (1/4-inch-thick) slices tomato 3 ounces very thin slices prosciutto 1 teaspoon Dijon mustard 1 small garlic clove, minced 1 cup baby romaine lettuce leaves  1/4 cup canola mayonnaise 2 tablespoons chopped fresh basil How to Prepare It: Preheat broiler. Arrange bread slices in a single layer on a baking sheet. Broil bread 2 minutes on each side or until toasted. Combine mayonnaise, basil, mustard, and garlic, and spread the mixture evenly over 4 bread slices.  Layer 1/4 cup lettuce and 2 tomato slices over each serving, and top evenly with prosciutto and remaining bread.

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Posted by: Elm Belle <elm2belle@gmail.com>

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