PDA

View Full Version : Tasty sammiches---bring them on!



SaintLouieWoman
09-07-2011, 03:12 PM
Healthy Open-Faced Sandwiches

Looking for a lighter twist on a traditional sandwich? Swap out a piece of bread and enjoy th sandwich open-faced with a knife and fork! Almost any combination of lean meats, reduced-fat cheeses, and veggies work for this well-balanced meal. Pair one of these sandwiches with a cup of soup or a fresh green salad for a wholesome and filling lunch or dinner.
Open-Faced Stack Sandwiches (Phase 2) (outbind://20-00000000EE795CC806DBE7448A2EEE474E1A294624F92700/#Open)
Provolone Cheese Melts (Phase 2) (outbind://20-00000000EE795CC806DBE7448A2EEE474E1A294624F92700/#Provolone)

Open-Face Stack Sandwiches (Phase 2)
Description
For these fun sandwiches, choose multigrain English muffins with 2.5 or 3 grams of fiber per muffin half. Use a light hand when rubbing the muffins with the raw garlic; a little goes a long way! On Phase 3, enjoy two stacks if you like.
Makes 4 sandwiches
Hands-on time: 20 minutes
Total time: 20 minutes
Ingredients
2 multigrain English muffins
1 large garlic clove, halved
1/2 avocado
2 teaspoons fresh lime juice
1/4 teaspoon chili powder
Pinch salt
1 jar (6 ounces) roasted red peppers, drained and rinsed
1 cup baby spinach leaves (1 ounce)
8 thin slices (5 ounces) lower-sodium deli turkey breast, folded into quarters
4 thin slices red onion
4 slices (2 ounces) reduced-fat provolone cheese, folded in quarters
Instructions
Split the English muffins and toast. Lightly rub the cut sides with the cut garlic clove.
Meanwhile, scoop the avocado into a small bowl. With a fork, mash with the lime juice, chili powder, and salt.
Cut four 2" squares of roasted peppers and cut any remainder into thin strips.
For each sandwich, top an English muffin half with the following: 1 tablespoon avocado mixture, a couple spinach leaves, 1 slice turkey, 1 slice onion, a roasted pepper square, 1 slice provolone, another slice of turkey, some more spinach leaves, and strips of roasted peppers.
Nutritional information
Per sandwich:
206 calories
7 g fat (2 g sat)
22 g carbohydrate
15 g protein
4 g fiber
540 mg sodium


Provolone Cheese Melts (Phase 2)
Description
These cheesy open-faced sandwiches are so gooey you'll want to eat them with a knife and fork. You can use grilled, baked, or poached chicken instead of pan-cooked, if you prefer.
Makes 4 servings
Prep time: 5 minutes
Cook time: 15 minutes
Ingredients
4 (6-ounce) boneless, skinless chicken breasts
Salt and freshly ground black pepper
4 teaspoons extra-virgin olive oil, divided
4 slices multigrain bread
1 large garlic clove, cut in half
1 whole roasted bell pepper (from a jar), cut into 4 pieces
4 (3/4-ounce) slices reduced-fat provolone or Monterey Jack cheese
Instructions
Heat oven to broil.
Lightly pound each chicken breast to an even thickness, and season with salt and pepper. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Saut�� chicken until cooked through, about 5 minutes per side. Transfer to a plate.
Lay bread slices on a baking sheet, drizzle with remaining oil, and rub with the cut sides of the garlic clove; discard garlic. Place under the broiler until toasted, about 1 minute.
Top each bread slice with 1 pepper piece, 1 chicken breast, and 1 cheese slice. Broil until cheese has melted, about 2 minutes. Serve hot.
Nutritional information
Per serving:
350 calories
12 g fat (3.5 g sat)
13 g carbohydrate
49 g protein
2 g fiber
340 mg sodium