|
Have A Sandwich For Dinner! By Karen Collins, MS, RD, CDN
|
|
The Sandwich Board Marinated
Cucumbers Open-Faced Mediterranean Sandwiches
Fresh Strawberries With Orange Custard Pineapple Mousse Pie With Raspberries Warm Nectarine-Caramel Sundaes
Related Reading For more cool supper recipes, click on these links: Pack Some Power In Your Picnic Basket
When people decide to cut back on fat and calories, they often assume that sandwiches are out. And while it's true that sandwiches piled high with ingredients like fatty cold cuts, quarter-pound greasy burgers, bacon, full-fat cheeses, mayonnaise, and special sauces can be a nutritional nightmare, just about any sandwich can be slimmed down enough to be part of a healthy diet. A few simple ingredient substitutions can make a big fat -- and calorie -- difference in your favorite sandwiches. Here are some tips for trimming the fat and calories from your favorite sandwiches.
Source: The Best-Kept Secrets of Healthy Cooking, by Sandra Woodruff, RD, ©2000 by Sandra Woodruff.
|
"I
wouldn't serve sandwiches for dinner!" people often say. But when they have no time
or energy to make a "real" dinner, or it's too hot to cook, they often head for
a fast food restaurant. Or they skip dinner and graze on snack foods all evening. For some
people, sandwiches have an image of somehow just not being suitable for dinner. Yet a
sandwich meal can be put together in less time than it takes to go out, and it can be
nutrition-wise eating if you do it right. People who consider sandwiches unhealthy are often thinking of thick piles of high-fat luncheon meats like salami and bologna. Yet turkey and chicken (from the deli or leftover from another dinner), and deli roast beef and ham all meet the criteria for lean meats. Water-packed tuna is great mixed with a little reduced-fat mayonnaise or ranch dressing. Choose reduced-fat or low-fat cheese. Or try vegetarian fillings like hummus or another bean spread. Some source of protein is needed for a balanced meal, and any of these foods can supply it. But we don't need mounds of it - two or three ounces is plenty. Go ahead and make a thick "Dagwood" sandwich, but let the bulk come from a variety of vegetables. Traditional lettuce and tomato are fine, but don't limit yourself to one measly slice of each. Try adding sliced bell peppers and vitamin-packed raw spinach leaves or leafy green lettuce (instead of nutrient-poor iceberg lettuce) plus slices of mushrooms, zucchini, or cucumbers. Or try your sandwich with apple, pineapple, or other fruit slices. Remember, it only takes a half-cup of chopped raw vegetables or fruit to make a serving. It's not just the filling that makes a sandwich nutritious. One advantage of a home-made sandwich over almost any fast-food meal is that you're able to use whole-grain bread, with all its extra fiber and nutrients. Keep in mind that "wheat" is not the same as "whole wheat," so pay attention to ingredient labels when you buy bread. Make sure the first, major ingredient includes the word "whole" or "whole grain." Another major influence on the healthfulness of this meal is what accompanies the sandwich. One of the biggest nutritional problems with fast-food meals is the lack of vegetables and fruit. The fries most people get with their fast-food meal are high in fat and calories and not particularly rich in vitamins. Don't fall in the trap of assuming only chips or cookies go with a sandwich. Slice up some melon or apple, fill a bowl with grapes or other fresh fruit, or whip up a quick salad of whatever vegetables or fruits you have on hand. Put out a plate of baby carrots, celery sticks, radishes, or jicama. Some people may complain that a sandwich meal at home is boring or not as tasty as a fast-food meal. That probably means they've gotten in a rut of always serving sandwiches the same way. Experiment with cranberry relish or sauce on turkey or chicken; reduced-fat tartar sauce with tuna; horseradish on lean beef or ham; and salsa, chutney, or mustard with any meat. The wide variety of reduced-fat salad dressings now available can also add interesting variety as condiments for your sandwich. Sometimes these "no time to cook" nights catch you by surprise. But you can be ready for sandwich night by freezing individual sandwich-size portions of lean deli or leftover cooked meats. Keep some sliced whole-grain bread in the freezer and canned tuna in the pantry. Ideally, you keep on hand a stock of fruits and vegetables for everyday eating. If you're running low, it only takes a quick stop at a nearby farmer's market or grocery store salad bar to get the makings of a sandwich meal that is quick, nutritious and far less costly than a fast-food meal. AICR Ed. Note: We're pleased to share a number of fantastic recipes for your dining pleasure in this Cool Suppers feature. All selections are from various CookingLight® publications, including the recently published CookingLight® Super Fast Suppers** (I love this one!), CookingLight® Light and Easy Menus**, CookingLight® 5 Ingredient 15 Minute Cookbook**, and CookingLight® The Lazy Gourmet. **Note: These cookbooks include Exchanges with each recipe analysis. Although you don't see "diabetes" anywhere in these titles, I've stated many times in book review columns that wonderful recipes and healthy eating tips come in many different packages. Oxmoor House, Inc. appears to have the market cornered in their excellent series of great cookbooks for healthy living, including their Delicious Ways To Control Diabetes cookbook series. Click here to learn more about these outstanding cookbooks: http://www.oxmoorhouse.com/
SOURDOUGH
TOMATO GRILLS 1/3 cup light mayonnaise Kitchen Tip: If you have a griddle, you can cook all four sandwiches at one time. Combine the first 3 ingredients. Spread mayonnaise mixture on 1 side of each bread slice. Top each of 4 slices with 2 tomato slices, and sprinkle with pepper. Top with remaining bread slices. Coat sandwiches with cooking spray. Place a large nonstick skillet over medium-high heat until hot. Add sandwiches, 2 at a time, and cook 3 minutes on each side or until lightly browned. Serve immediately. Makes 4 Servings. Sodium Alert! Not recommended for those on low sodium (salt) meal plans. Per Serving: 270 Cal; 10 g Total Fat (2 g Sat Fat); 9 g Carb; 11 mg Cholesterol; 678 mg Sodium; 9 g Protein; 2 g Fiber. Exchanges: 2 Starch; 1 Veg; 1 Lean Meat; 2 Fat.
GRILLED
PORTOBELLO SANDWICHES 4 large portobello mushrooms, stems removed Brush both sides of mushrooms evenly with 3 tablespoons Italian dressing. Coat grill rack with cooking spray; place on grill over medium hot coals (350° to 400°). Place mushrooms on rack; grill, covered, 4 minutes on each side or until tender. Place cheese over mushrooms, and grill 1 additional minute to melt cheese. Brush buns with remaining 1 tablespoon dressing; grill, covered, until lightly toasted. Place mushrooms over bottoms of buns; top with roasted pepper pieces and tops of buns. Makes 4 Servings. Sodium Alert! Not recommended for those on low sodium (salt) meal plans. Per Serving: 287 Cal; 10 g Total Fat (5 g Sat Fat); 30 g Carb; 20 mg Cholesterol; 658 mg Sodium; 17 g Protein; 5 g Fiber. Exchanges: 2 Starch; 2 Veg; 1 High-Fat Meat; 2 Fat.
OPEN-FACED
MEDITERRANEAN SANDWICHES 1/4 cup reduced-fat tub-style cream cheese *Tip: A 10-ounce package of personal size Italian bread shells contains 2 shells. Combine cream cheese and next 4 ingredients in a small bowl; stir until smooth. Spread half of cream cheese mixture onto top of each bread shell. Sprinkle 1/4 cup fresh basil leaves on each shell; top each with half of sliced tomatoes, olives, and feta cheese. Cut each bread shell into 4 wedges. Makes 4 Servings (serving size: 2 Wedges). Sodium Alert! Not recommended for those on low sodium (salt) meal plans. Per (2 Wedge) Serving: 294 Cal; 12 g Total Fat (5 g Sat Fat); 35 g Carb; 19 mg Cholesterol; 755 mg Sodium; 276 mg Calcium; 11 g Protein; 1 g Fiber. Exchanges: 2 Starch; 1 Medium-Fat Meat; 1 Veg; 2 Fat.
GRILLED
EGGPLANT SANDWICHES 2 medium eggplants (about 2 pounds) Cut 2 (1/2-inch-thick) slices lengthwise from opposite sides of each eggplant; reserve for another use. Cut each eggplant lengthwise into 4 (3/4-inch-thick) slices; set aside. Cut red peppers in half lengthwise; remove and discard seeds and membranes. Flatten pepper halves with palm of hand; set aside. Cut zucchini lengthwise into 1/4-inch-thick slices. Coat grill rack with cooking spray; place on grill over medium-hot coals (350° to 400°). Brush eggplant, red pepper, and zucchini with about one-third of dressing (about 1-1/2 Tbsp). Place red pepper and zucchini on rack; grill, covered, 6 minutes. Turn vegetables, and baste with half of remaining dressing (about 1-1/2 Tbsp). Add eggplant to grill rack; grill, covered, 10 minutes, turning once and basting often with remaining dressing. Arrange pepper halves and zucchini slices evenly over 4 egg plant slices; sprinkle with pepperoncini pepper. Place 1 slice of cheese over each serving. Top with remaining eggplant slices. Grill 2 additional minutes or until cheese melts. Serve immediately. Makes 4 Servings. Per Serving: 170 Cal; 5 g Total Fat (3 g
Sat Fat); 23 g Carb; 16 mg Cholesterol; 438 mg Sodium; 11 g Protein;
BLACK
BEAN BURRITOS 1 (12-ounce) jar fat-free black bean dip Spread dip evenly over tortillas (about 1/3 cup dip per tortilla). Sprinkle evenly with tomato, onion, and green pepper. To serve, roll up tortillas. If desired, top with salsa and sour cream. Makes 4 Servings. Sodium Alert! Not recommended for those on low sodium (salt) meal plans. Per Serving: 225 Cal; <1/2 g Total Fat; 44 g Carb; 00 mg Cholesterol; 645 mg Sodium; 10 g Protein; 5 g Fiber. Exchanges: 2 Starch; 2 Veg. MARINATED
CUCUMBERS AND TOMATOES 2 cucumbers, thinly sliced Combine all ingredients, cover and chill. Sprinkle with freshly ground pepper, if desired. Makes 4 Servings. Per Serving: 73 Cal; 6 g Total Fat; 6 g Carb; 00 mg Cholesterol; 246 mg Sodium; 1 g Fiber. Exchanges: 1 Veg; 1 Fat.
SHRIMP
LOUIS BOATS 3 (2.5-ounce) submarine rolls, split **For convenience, you can purchase cooked, frozen medium shrimp; just thaw and rinse (eliminating second step of preparation) and proceed with recipe Hollow out centers of rolls, leaving 1/2-inch-thick shells. Reserve insides of rolls for another use. Peel and devein shrimp. Bring water to a boil; add shrimp, and cook 3 to 5 minutes or until shrimp turn pink. Drain well; rinse with cold water. Cover and chill at least 15 minutes. Combine mayonnaise and next 3 ingredients, stirring well. Stir in shrimp. Line a each roll half with 2 lettuce leaves. Spoon shrimp mixture evenly over lettuce. Makes 6 Servings. Sodium Alert! Not recommended for those on low sodium (salt) meal plans. Per Serving: 184 Cal; 3 g Total Fat; 22 g Carb; 124 mg Cholesterol; 644 mg Sodium; 17 g Protein. Exchanges: 3 Very Lean Meat; 1/2 Fat.
TURKEY-APPLE
SALAD SANDWICHES 1/4 cup pecan pieces, toasted, if desired Tip: This sweet and crunchy turkey-fruit salad is also good stuffed in a pita half or served on a lettuce leaf. Combine first 9 ingredients in a medium bowl. Spread about 3/4 cup turkey salad on each of 4 bread slices; top with remaining bread slices. Yield: 4 Servings. Sodium Alert! Not recommended for those on low sodium (salt) meal plans. Per (1 Sandwich) Serving: 353 Cal; 9 g Total Fat (<1 g Sat Fat); 56 g Carb; 11 mg Cholesterol; 724 mg Sodium; 82 mg Calcium; 13 g Protein; 7 g Fiber. Exchanges: 2 Starch;1 Fruit; 1 Veg; 1 Very Lean Meat; 2 Fat.
CREAMY
CITRUS TRIFLE 1 (3.4-ounce) package lemon instant pudding
mix **See Diabetes & Cooking With Alcohol for substitutions. Combine pudding mix and skim milk, stirring until smooth. Stir in sour cream; set aside. Combine marmalade and sherry, stirring with a wire whisk until blended. Arrange half of cake cubes in a 1-1/2-quart trifle bowl or straight-sided glass bowl. Spoon half of pudding mixture over cake. Drizzle marmalade mixture over pudding mixture. Arrange half of oranges over marmalade mixture. Repeat layers with remaining cake, pudding mixture, and oranges. Cover and chill at least 3 hours. Makes 8 Servings. Per Serving: 197 Cal; 4 g Total Fat (2 g Sat Fat); 37 g Carb; 12 mg Cholesterol; 341 mg Sodium; 5 g Protein. Exchanges: 1-1/2 Starch; 1/2 Milk; 1/2 Fruit; 1 Fat.
PEACHY
ICE CREAM DESSERTS 2-1/2 cups light cheesecake chunk ice cream,
softened **See Diabetes & Cooking With Alcohol for substitutions. Combine first 3 ingredients. Spread ice cream mixture into an 8-inch square pan. Cover and freeze 2 hours or until firm. Combine peach spread and 2 tablespoons amaretto in a small saucepan. Cook over low heat, stirring constantly, until peach spread melts; set aside and keep warm. Place 1 cookie in each of 10 (2-1/2-inch) muffin cups. Firmly press cookies against bottoms and up sides of cups. Brush cookies evenly with remaining 2 tablespoons amaretto; let stand 15 minutes. Remove cookie cups from pan and place on individual dessert plates. Scoop ice-cream mixture into cookie cups. Drizzle evenly with peach spread mixture. Makes 10 Servings. Per Serving: 222 Cal; 2.5 g Total Fat (1.5 g Sat Fat); 44 g Carb; 13 mg Cholesterol; 188 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 3 Starch; 1/2 Fat.
ORANGE-PINEAPPLE
FLUFF CAKE 1 (13.6-ounce) loaf commercial fat-free
pound cake **See Diabetes & Cooking With Alcohol for substitutions. Punch holes in cake at 1-inch intervals with a wooden pick. Combine orange juice and liqueur; pour over cake. Slice cake horizontally into 4 layers. Place 1 cake layer on a serving plate. Spread one-third (1/3) of preserves over layer. Repeat procedure with remaining cake layers and preserves, ending with cake layer. Drain pineapple and press between paper towels to remove excess moisture. Fold pineapple into whipped topping. Spread topping mixture over top and sides of cake. Cover and chill at least 1 hour. Makes 8 Servings. Per Serving: 229 Cal; 3 g Total Fat (1 g Sat Fat); 46 g Carb; 00 mg Cholesterol; 175 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 3 Starch; 1/2 Fat.
FRESH
STRAWBERRIES WITH ORANGE CUSTARD 1/2 (8-ounce) carton fat-free sour cream Combine first 4 ingredients in a small bowl. Spoon 1/3 cup sour cream mixture into each of 2 (6-ounce) custard cups or dessert dishes. Top each serving with 3/4 cup strawberries and 2 tablespoons sour cream mixture. Garnish with orange zest, edible flowers, and mint, if desired. Makes 2 Servings. Per Serving: 185 Cal; Trace Fat; 36 g Carb; 1 mg Cholesterol; 81 mg Sodium; 8 g Protein; 2 g Fiber. Exchanges: 1-1/2 Starch; 1 Fruit.
WARM
NECTARINE-CARAMEL SUNDAES 1 Tbsp butter Melt butter in a large nonstick skillet over medium-high heat. Add nectarines; cook, turning occasionally, 5 minutes or until tender. Remove from heat; add lemon juice and caramel syrup. Stir gently. Place ice cream into 4 serving bowls; spoon nectarine mixture evenly over ice cream. Sprinkle with granola. Makes 4 Servings (serving size: 1/3-cup ice cream; 1/4 cup nectarine mixture; 1 tsp granola). Per Serving: 243 Cal; 5 g Total Fat (2.5 g Sat Fat); 46 g Carb; 11 mg Cholesterol; 172 mg Sodium; 91 mg Calcium; 4 g Protein; 2 g Fiber. Exchanges: 1 Starch; 2 Fruit; 1 Fat.
ICE CREAM
SANDWICH DESSERT 1 (8-ounce) container frozen fat-free
whipped topping, thawed *Substitution Tip: You can flavor the whipped topping with 2 tablespoons of strongly brewed coffee or espresso plus 1 teaspoon of sugar instead of the liqueur. Spoon whipped topping into a large bowl. Combine coffee liqueur (or substitute) and chocolate syrup, and fold into whipped topping. Stir in half of chopped wafer bars. Arrange ice cream sandwiches in an 11- x 7-inch baking dish. Spread whipped topping mixture evenly over ice cream sandwiches. Sprinkle with remaining chopped wafer bars. Cover and freeze at least 2 hours or until firm. Cut into squares. Yield: 12 Servings. Per Serving: 243 Cal; 5 g Total Fat (2 g Sat Fat); 44 g Carb; 5 mg Cholesterol; 186 mg Sodium; 158 mg Calcium; 4 g Protein. Exchanges: 3 Starch; 1 Fat.
PINEAPPLE
MOUSSE PIE WITH RASPBERRIES 1 Tbsp granulated sugar Combine first 4 ingredients in a small saucepan; cook over medium heat, stirring often, until mixture comes to a boil and thickens. Cool to room temperature. Gently combine raspberries and raspberry spread. Spoon into bottom or pie crust. Combine cream cheese, sugar, and vanilla in a mixing bowl; beat with a mixer at medium speed until smooth and creamy. Fold pineapple mixture into cream cheese mixture. Fold thawed whipped topping into cream cheese mixture. Spoon over berries. Cover and freeze at least 2 hours. Makes 8 Servings (serving size: 1 wedge). Per Serving: 217 Cal; 7 g Total Fat (3 g Sat Fat); 33 g Carb; 11 mg Cholesterol; 207 mg Sodium; 47 mg Calcium; 4 g Protein; 2 g Fiber. Exchanges: 1 Starch; 1 Fruit; 1-1/2 Fat.
|
|
|
|
