SANDWICHES
If bread stuffed with items is your thing, check these out …
To “properly” enjoy this sandwich, dip it into some sugar-free preserves before taking a bite. DELISH!
YOU’LL NEED:
wide bowl, skillet, nonstick spray
PREP:
5 minutes
COOK:
5 minutes
PER SERVING (entire recipe): 232 calories, 7g fat, 954mg sodium, 21g carbs, 5.25g fiber, 3g sugars, 25g protein
Ingredients
2 slices light bread
1 teaspoon yellow mustard
1 ounce (about 2 slices) thickly sliced reduced-sodium
lean skinless turkey breast
½ ounce (about 1 slice) thickly sliced 97% to 98%
fat-free ham
1 slice reduced-fat Swiss cheese
¼ cup fat-free liquid egg substitute
Dash black pepper
1 teaspoon light whipped butter or light buttery spread
Optional: powdered sugar, sugar-free fruit preserves
1 teaspoon yellow mustard
1 ounce (about 2 slices) thickly sliced reduced-sodium
lean skinless turkey breast
½ ounce (about 1 slice) thickly sliced 97% to 98%
fat-free ham
1 slice reduced-fat Swiss cheese
¼ cup fat-free liquid egg substitute
Dash black pepper
1 teaspoon light whipped butter or light buttery spread
Optional: powdered sugar, sugar-free fruit preserves
Directions
Lay one slice of bread flat and evenly spread mustard onto the upward-facing side. Evenly top with half of the turkey, followed by ham, cheese, remaining turkey, and remaining slice of bread. Slice sandwich in half, diagonally, and set aside.
In a wide bowl, combine egg substitute and pepper. Stir and set aside.
Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add butter and move the skillet back and forth to allow butter to coat the bottom.
One at a time, evenly coat sandwich halves in the egg mixture and place in the skillet. Cook until outsides are toasty and the cheese has melted, about 2 minutes per side, flipping carefully.
If you like, top with powdered sugar and preserves. Yum!
MAKES 1 SERVING
The cayenne gives this baby a little heat … Add more than a pinch if you dare. CALIENTE!
YOU’LL NEED:
small microwave-safe bowl, microwave-safe plate
PREP:
5 minutes
COOK:
5 minutes
PER SERVING (entire recipe): 228 calories, 5.5g fat, 906mg sodium, 22.5g carbs, 4g fiber, 4g sugars, 23.5g protein
Ingredients
2 tablespoons chopped onion
½ teaspoon chopped garlic
Dash chili powder
Dash cayenne pepper
3 ounces thinly sliced roast beef
1 small hamburger bun (light, if available)
¼ cup shredded lettuce
1 tablespoon salsa
Optional: jarred jalapeño slices
½ teaspoon chopped garlic
Dash chili powder
Dash cayenne pepper
3 ounces thinly sliced roast beef
1 small hamburger bun (light, if available)
¼ cup shredded lettuce
1 tablespoon salsa
Optional: jarred jalapeño slices
Directions
In a small microwave-safe bowl, combine onion with 1 tablespoon water. Cover and cook in the microwave for 1 minute, or until onion is soft. Once cool enough to handle, drain any excess water. Add garlic, chili powder, and cayenne pepper. Mix and set aside.
Place roast beef on a microwave-safe plate and warm in the microwave for about 30 seconds. Using two forks, shred the roast beef. Add to bowl with the onion mixture and mix well.
Evenly top the bottom half of the bun with the roast beef mixture, lettuce, salsa and, if you like, jalapeño slices. Finish it off with the top of the bun. Olé!
MAKES 1 SERVING
If you’re not a HUGE avocado fan, skip this one. But if you LOVE the stuff, this will likely become your new favorite lunch (or dinner) …
YOU’LL NEED:
skillet, nonstick spray
PREP:
5 minutes
COOK:
10 minutes
PER SERVING (entire recipe): 292 calories, 9.5g fat, 728mg sodium, 33.5g carbs, 11g fiber, 5g sugars, 19g protein
Ingredients
One 100-calorie flat sandwich bun
1 wedge The Laughing Cow Light Creamy Swiss cheese
¼ cup shredded lettuce
1 slice tomato
1 slice red onion
1 frozen meatless hamburger-style patty with about 100 calories
1 ounce sliced avocado (about ¼ of an avocado)
Optional toppings: yellow mustard, ketchup
1 wedge The Laughing Cow Light Creamy Swiss cheese
¼ cup shredded lettuce
1 slice tomato
1 slice red onion
1 frozen meatless hamburger-style patty with about 100 calories
1 ounce sliced avocado (about ¼ of an avocado)
Optional toppings: yellow mustard, ketchup
Directions
Split bun into halves and lightly toast. Spread bottom half with cheese wedge and top with lettuce, tomato, and red onion. Set aside.
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook for about 4 minutes per side, until cooked through.
Place patty over the veggie-topped half of the bun. If you like, add a little mustard and ketchup. Top evenly with avocado.
Place the other half of the bun on top and enjoy!
MAKES 1 SERVING
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SO ridiculously decadent—and under 250 calories. How can it be?!?!
YOU’LL NEED:
skillet, nonstick spray, small bowl
PREP:
5 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 228 calories, 6g fat, 1,037mg sodium, 22.5g carbs, 5g fiber, 3.5g sugars, 23g protein
Ingredients
1 slice center-cut bacon or turkey bacon
½ tablespoon fat-free mayonnaise
½ tablespoon sun-dried tomatoes packed in oil,
drained and chopped
teaspoon Italian seasoning
2 slices light bread
2 ounces (about 4 slices) reduced-sodium skinless
lean turkey breast
1 slice fat-free cheddar cheese
1 teaspoon light whipped butter or light buttery
spread, room temperature, divided
½ tablespoon fat-free mayonnaise
½ tablespoon sun-dried tomatoes packed in oil,
drained and chopped
teaspoon Italian seasoning 2 slices light bread
2 ounces (about 4 slices) reduced-sodium skinless
lean turkey breast
1 slice fat-free cheddar cheese
1 teaspoon light whipped butter or light buttery
spread, room temperature, divided
Directions
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side.
Once cool enough to handle, break or cut bacon in half and set aside.
To make the sauce, combine mayo, sun-dried tomatoes, and Italian seasoning in a small bowl. Mix well. Spread sauce on one slice of bread and top with bacon, turkey, and cheese. Place the other slice of bread on top, and press gently to seal. Spread ½ teaspoon butter on the upward-facing slice of bread. Set aside.
HG Sodium Tip!
Make this with no-salt-added skinless lean turkey breast, and your sandwich will clock in with about 700mg of sodium.
If needed, clean and dry skillet. Re-spray skillet and place sandwich in it with the buttered side down. Spread remaining ½ teaspoon butter on the upward-facing bread slice. Bring the skillet to medium-high heat on the stove. Cook for 2 minutes. Gently flip and cook for 1 additional minute, or until both sides are hot and toasty. Slice in half or bite right in!
MAKES 1 SERVING
WOW—this could be one of the most delicious sandwiches of all time. You may never purchase premade panini again.
YOU’LL NEED:
skillet or grill pan, nonstick spray
PREP:
5 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 204 calories, 7.75g fat, 710mg sodium, 26.5g carbs, 6g fiber, 5.5g sugars, 12g protein
Ingredients
¼ cup sliced zucchini
¼ cup sliced red bell pepper
¼ cup sliced onion
¼ teaspoon Italian seasoning
teaspoon garlic powder
teaspoon salt
One 100-calorie flat sandwich bun
1 piece The Laughing Cow Mini Babybel
Light cheese, chopped
2 teaspoons light whipped butter or light buttery spread, room temperature, divided
¼ cup sliced red bell pepper
¼ cup sliced onion
¼ teaspoon Italian seasoning
teaspoon garlic powder teaspoon salt One 100-calorie flat sandwich bun
1 piece The Laughing Cow Mini Babybel
Light cheese, chopped
2 teaspoons light whipped butter or light buttery spread, room temperature, divided
Directions
Bring a skillet or grill pan sprayed with nonstick spray to medium-high heat on the stove. Add zucchini, bell pepper, and onion, and sprinkle with seasonings. Stirring occasionally, cook until veggies have softened, 4 to 5 minutes. Remove from heat and set aside.
Split bun in half, and lay the halves flat, split sides up. Evenly top one half with cooked veggies and chopped cheese. Place the other half on top, split side down. Spread 1 teaspoon butter over the upward-facing side of the bun.
Place sandwich in the skillet/pan with the buttered side down. Evenly spread remaining 1 teaspoon butter over the upward-facing side of the bun. Bring skillet/pan back to medium-high heat.
Using a spatula, press down gently but firmly to seal the sandwich. Cook until lightly browned, 2 to 3 minutes per side, flipping carefully and pressing down with the spatula to seal.
Eat up!
MAKES 1 SERVING
Can’t find flat buns?
Click here for other options!
A classic ooey-gooey patty melt with less than half the calories of restaurant versions. Nice!
YOU’LL NEED:
microwave-safe plate, skillet, nonstick spray
PREP:
5 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 259 calories, 3.25g fat, 1,039mg sodium, 38.5g carbs, 10g fiber, 8g sugars, 23.5g protein
Ingredients
2 slices light bread (rye, if available)
2 slices fat-free American cheese
¾ cup sliced onion
1 frozen meatless hamburger-style patty with
about 100 calories
2 slices fat-free American cheese
¾ cup sliced onion
1 frozen meatless hamburger-style patty with
about 100 calories
Directions
Toast bread slices and place on a microwave-safe plate. Top one slice of bread with a slice of cheese, and set aside.
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook for about 4 minutes per side, until cooked through. Place on cheese-topped bread slice and set aside.
Remove skillet from heat, re-spray, and bring to medium-high heat. Add onion and, stirring occasionally, cook until softened, about 5 minutes. Place cooked onion over the cooked patty, and top with remaining cheese slice.
Place the other toasted bread slice over the cheese and press lightly to seal. Microwave until cheese has melted and entire sandwich is hot, about 20 seconds.
Allow to cool slightly and then enjoy!
MAKES 1 SERVING
For full-color photos of all the recipes in this book, check out hungry-girl.com/books. Woohoo!
Bacon … lettuce … tomato … and AVOCADO. A total YUMFEST!!!
YOU’LL NEED:
skillet, nonstick spray
PREP:
5 minutes
COOK:
10 minutes
PER SERVING (entire recipe): 244 calories, 12.75g fat, 782mg sodium, 25.5g carbs, 7.5g fiber, 4.5g sugars, 12g protein
Ingredients
2 slices light bread
3 slices center-cut bacon or turkey bacon
1 tablespoon fat-free mayonnaise
1 ounce mashed avocado (about ¼ of an avocado)
2 leaves lettuce
2 slices tomato
3 slices center-cut bacon or turkey bacon
1 tablespoon fat-free mayonnaise
1 ounce mashed avocado (about ¼ of an avocado)
2 leaves lettuce
2 slices tomato
Directions
Lightly toast bread and set aside.
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Once cool enough to handle, break or cut bacon in half. Set aside.
Lay both slices of bread flat. Evenly spread mayo onto one slice and avocado onto the other slice.
Evenly top the mayo-covered slice of bread with lettuce, tomato, and bacon. Place the other bread slice on top with the avocado-covered side down.
Eat and enjoy!
MAKES 1 SERVING
This one uses classic holiday ingredients but is great any time of year. So no need to wait ‘til late November to whip it up …
YOU’LL NEED:
2 small microwave-safe bowls
PREP:
5 minutes
COOK:
5 minutes
PER SERVING (entire recipe): 241 calories, 2.5g fat, 881 mg sodium, 42g carbs, 6.25g fiber, 10g sugars, 17.5g protein
Ingredients
¼ cup dry stuffing mix
¼ cup sliced onion
1 tablespoon dried sweetened cranberries
2 slices light bread
½ tablespoon fat-free mayonnaise
2 ounces (about 4 slices) reduced-sodium
skinless lean turkey breast
2 tablespoons fat-free turkey gravy
¼ cup sliced onion
1 tablespoon dried sweetened cranberries
2 slices light bread
½ tablespoon fat-free mayonnaise
2 ounces (about 4 slices) reduced-sodium
skinless lean turkey breast
2 tablespoons fat-free turkey gravy
Directions
In a small microwave-safe bowl, combine dry stuffing with 2 tablespoons water. Microwave for 45 seconds, or until water has completely absorbed. Fluff with a fork and set aside.
In another small microwave-safe bowl, combine onion with 1 tablespoon water. Cook in the microwave for 1 minute, or until onion has softened. Once cool enough to handle, drain excess water and transfer onion to the bowl with the stuffing. Add cranberries and mix well. Set aside.
Lay one slice of bread flat, and evenly spread mayo onto the upward-facing side. Evenly top with stuffing mixture.
For the Weight Watchers PointsPlusTM values of all the recipes in this book, check out hungry-girl.com/books. Yay!
If you like, place turkey slices in the microwave-safe bowl and warm in the microwave for about 20 seconds. Evenly lay turkey over the stuffing mixture.
If you like, place gravy in the microwave-safe bowl and warm in the microwave for about 20 seconds. Drizzle gravy over the turkey.
Complete the sandwich by topping with the remaining slice of bread. Give thanks and eat up!
MAKES 1 SERVING
Here’s a delicious HG take on that classic over-caloried mushroom burger found at a place that rhymes with “The Schmeezecake Hacktory.”
YOU’LL NEED:
small bowl, large skillet or grill pan, nonstick spray
PREP:
10 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 263 calories, 10.25g fat, 786mg sodium, 32.5g carbs, 7.5g fiber, 7g sugars, 15.5g protein
Ingredients
1 large portabella mushroom cap
1 teaspoon olive oil
teaspoon salt, or more to taste
2 dashes ground thyme, or more to taste
1 tablespoon fat-free mayonnaise
Dash cayenne pepper, or more to taste
1 stick light string cheese
One 100-calorie flat sandwich bun
1 teaspoon light whipped butter or light buttery
spread, room temperature
2 dashes garlic powder
1 thick slice red onion, all rings intact
1 large slice tomato
½ cup shredded lettuce
1 teaspoon olive oil
teaspoon salt, or more to taste 2 dashes ground thyme, or more to taste
1 tablespoon fat-free mayonnaise
Dash cayenne pepper, or more to taste
1 stick light string cheese
One 100-calorie flat sandwich bun
1 teaspoon light whipped butter or light buttery
spread, room temperature
2 dashes garlic powder
1 thick slice red onion, all rings intact
1 large slice tomato
½ cup shredded lettuce
Directions
Coat both sides of the mushroom cap with oil and sprinkle with salt and thyme. Gently rub the seasonings into the mushroom and set aside.
In a small bowl, season mayo to taste with cayenne pepper. Mix well and set aside. Pull string cheese into pieces and set aside as well.
Split apart the bun and spread the inside with butter. Sprinkle with garlic powder.
Bring a large skillet or grill pan sprayed with nonstick spray to medium-high heat on the stove. Place bun halves in the skillet/pan with the buttered sides down. Once warm and toasty, remove and plate with the buttered sides up.
Place mushroom in the skillet/pan, rounded side up, along with the onion, side by side. Cook for 5 minutes, and then flip both.
Top mushroom evenly with cheese, and cook for another 5 minutes, or until cheese and veggies have softened.
Place mushroom on the bottom half of the bun. Top with onion, tomato, and lettuce. Spread the buttered side of the bun’s top half with mayo, and finish off your sandwich with it. Now CHEW!
MAKES 1 SERVING
If the words “100-calorie flat sandwich bun” in an ingredients list leave you confused, worry not. Just click here for the Recommended Products list for specifics. If you can’t find any of these on shelves, no worries. You can use a light English muffin, two slices of light bread, or a small hamburger bun (light, if available). Just look for something with around 100 calories that’ll hold your sandwich together!
Sandwiches made with Fuji apples ROCK. There’s no way around it. This one’s GRILLED … and has chicken and cheese too. YAY!!!
YOU’LL NEED:
skillet, nonstick spray
PREP:
5 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 298 calories, 5.5g fat, 659mg sodium, 30g carbs, 6g fiber, 10g sugars, 33g protein
Ingredients
One 4-ounce raw boneless skinless lean
chicken breast cutlet
Dash each salt and black pepper
½ cup peeled and thinly sliced Fuji apple
¼ cup thinly sliced onion
2 dashes ground sage
2 dashes garlic powder
2 slices light bread
1 wedge The Laughing Cow Light Creamy
Swiss cheese, room temperature
1 teaspoon light whipped butter or light buttery
spread, room temperature, divided
chicken breast cutlet
Dash each salt and black pepper
½ cup peeled and thinly sliced Fuji apple
¼ cup thinly sliced onion
2 dashes ground sage
2 dashes garlic powder
2 slices light bread
1 wedge The Laughing Cow Light Creamy
Swiss cheese, room temperature
1 teaspoon light whipped butter or light buttery
spread, room temperature, divided
Directions
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add chicken, season with salt and pepper, and cook for 4 minutes on one side.
Flip chicken in the skillet. Add apple and onion, and sprinkle with sage and garlic powder. Cook until apple and onion have softened and chicken is cooked through, about 4 minutes. Remove from heat.
Once chicken is cool enough to handle, thinly slice and set aside with the apple-onion mixture.
Lay bread slices flat and evenly spread the upward-facing sides with cheese. Evenly top one slice with chicken and apple-onion mixture. Place the other bread slice on top with cheese-covered side down. Press gently to seal.
Spread ½ teaspoon butter on the upward-facing bread slice. Set aside.
Remove skillet from heat, re-spray, and place back on the stove. Place sandwich in the skillet with the buttered side down. Spread remaining ½ teaspoon butter on the upward-facing bread slice.
Bring skillet to medium heat. Cook sandwich until hot and toasty, 1 to 2 minutes per side, flipping it gently.
Allow to cool slightly. Then cut it in half, if you like, or just bite right in! Yummm …
MAKES 1 SERVING
A mushroom club sandwich is unique for sure … but it’s arguably better than a classic club sandwich. Try it and see!
YOU’LL NEED:
plate, skillet with a lid, nonstick spray, toothpicks (optional)
PREP:
5 minutes
COOK:
20 minutes
PER SERVING (entire recipe): 208 calories, 8.25g fat, 892mg sodium, 27g carbs, 7g fiber, 5.5g sugars, 12g protein
Ingredients
1 large portabella mushroom cap
½ teaspoon olive oil
teaspoon salt
teaspoon black pepper
teaspoon garlic powder
2 slices center-cut bacon or turkey bacon
2 slices light bread
2 teaspoons fat-free mayonnaise
2 slices tomato
2 leaves romaine lettuce
½ teaspoon olive oil
teaspoon salt teaspoon black pepper teaspoon garlic powder 2 slices center-cut bacon or turkey bacon
2 slices light bread
2 teaspoons fat-free mayonnaise
2 slices tomato
2 leaves romaine lettuce
Directions
Place mushroom cap on a plate, and evenly coat both sides with oil. Sprinkle with salt, pepper, and garlic powder.
Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add mushroom cap, cover, and cook until soft, about 4 minutes per side. Once cool enough to handle, thinly slice and set aside.
Remove skillet from heat, re-spray, and bring to medium heat. Add bacon and cook until crispy, about 4 minutes per side. Once cool enough to handle, break or cut bacon slices in half and set aside.
Toast bread slices and place side by side on a plate. Evenly spread one slice with mayo and top with sliced mushroom, tomato, lettuce, and bacon. Finish it all off with the other piece of bread.
If you like, slice your sandwich and secure with fancy toothpicks. Get clubbin’!
MAKES 1 SERVING
EGGPLANT SANDWICHES
Cheesy, hot, and crispy veggie goodness … Mmmmm!
YOU’LL NEED:
2 large baking sheets, nonstick spray, blender or food processor, large plate, wide bowl, medium pot
PREP:
15 minutes
COOK:
25 minutes
PER SERVING (¼th of recipe, 2 sandwiches with sauce): 147 calories, 3.25g fat, 694mg sodium, 25.5g carbs, 11.75g fiber, 5g sugars, 11g protein
Ingredients
Sandwiches
1 cup Fiber One Original bran cereal
¼ teaspoon salt
3 sticks light string cheese
½ cup fat-free liquid egg substitute
1 long eggplant, sliced widthwise into 16 slices
10 fresh large basil leaves, roughly chopped
1 teaspoon Italian seasoning
1 tablespoon reduced-fat Parmesan-style grated topping
¼ teaspoon salt
3 sticks light string cheese
½ cup fat-free liquid egg substitute
1 long eggplant, sliced widthwise into 16 slices
10 fresh large basil leaves, roughly chopped
1 teaspoon Italian seasoning
1 tablespoon reduced-fat Parmesan-style grated topping
Sauce
2 tablespoons diced onion
2 teaspoons chopped garlic
1 cup canned crushed tomatoes
½ teaspoon Italian seasoning
¼ teaspoon salt, or more to taste
Dash black pepper, or more to taste
2 teaspoons chopped garlic
1 cup canned crushed tomatoes
½ teaspoon Italian seasoning
¼ teaspoon salt, or more to taste
Dash black pepper, or more to taste
Directions
Preheat oven to 350 degrees.
Spray two large baking sheets with nonstick spray and set aside.
Place cereal and salt in a blender or food processor. Grind cereal to a breadcrumb-like consistency. Transfer crumbs to a large plate and set aside.
Break string cheese into thirds and place in a blender or food processor—blend at high speed until cheese takes on a shredded consistency. (Or just tear string cheese into pieces and roughly chop.) Set aside.
Pour egg substitute into a wide bowl and set aside.
Dip one side of an eggplant slice into egg substitute, gently shake to remove excess egg substitute, and lay it in the cereal crumbs with the egg-covered side down. Carefully transfer the slice to a baking sheet with the crumb-covered side up. Repeat with remaining eggplant slices.
Spray the tops of the slices with nonstick spray and bake in the oven until eggplant begins to soften, about 10 minutes.
Remove sheets from the oven, but leave oven on. Carefully flip over half of the eggplant slices, so the crumb-covered sides are down, and sprinkle with shredded cheese and chopped basil. Evenly place one of the remaining eggplant slices on top of each of the flipped slices, crumb-coated side up. Sprinkle with Italian seasoning and Parm-style topping.
Return sheet to the oven and bake until cheese has melted and coating is crispy, about 10 minutes.
Meanwhile, to make the sauce, bring a medium pot sprayed with nonstick spray to medium-high heat on the stove. Add onion and garlic and, stirring occasionally, cook until soft, about 2 minutes.
Add all other sauce ingredients to the pot and mix well. Continue to cook and stir until hot, about 2 minutes. If you like, season to taste with additional salt and pepper. Remove from heat and set aside.
Serve eggplant sandwiches with warm sauce for dipping!
MAKES 4 SERVINGS
A little less conversation, a little more chewing … Bet even Elvis himself would have appreciated this HG-ified version of his favorite sandwich.
YOU’LL NEED:
plate, skillet, nonstick spray
PREP:
5 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 286 calories, 11.75g fat, 499mg sodium, 39g carbs, 7.5g fiber, 11g sugars, 11g protein
Ingredients
2 slices light bread
½ tablespoon light whipped butter or light buttery
spread, room temperature
1 tablespoon reduced-fat peanut butter, room temperature
½ banana, thinly sliced
1 slice center-cut bacon or turkey bacon
½ tablespoon light whipped butter or light buttery
spread, room temperature
1 tablespoon reduced-fat peanut butter, room temperature
½ banana, thinly sliced
1 slice center-cut bacon or turkey bacon
Directions
Lay bread slices side by side on a plate, and evenly spread butter onto both slices. Flip slices over. Evenly spread peanut butter onto one slice and top with banana slices. Set aside.
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Once cool enough to handle, break or cut bacon slice in half.
Evenly place bacon over the banana slices. Top with the other bread slice, buttered side up. Set aside.
If needed, clean and dry skillet. Re-spray skillet and bring to medium-high heat. Add sandwich and cook until lightly browned on both sides, about 2 minutes per side.
Serve and enjoy!
MAKES 1 SERVING
Like a diner chicken salad melt, only this one won’t make your pants explode.
YOU’LL NEED:
baking sheet, nonstick spray, small bowl
PREP:
10 minutes
COOK:
5 minutes
PER SERVING (entire recipe): 299 calories, 7.75g fat, 1,224mg sodium, 26g carbs, 5.75g fiber, 4.5g sugars, 31g protein
Ingredients
2 slices light bread
3 ounces (about
cup) canned 98% fat-free chunk
white chicken breast in water, drained and flaked
½ tablespoon whole-grain mustard
½ tablespoon fat-free mayonnaise
¼ cup dry broccoli cole slaw, roughly chopped
Squirt of lemon juice
Dash chili powder
Dash black pepper
2 slices 2% milk Swiss cheese
3 ounces (about
cup) canned 98% fat-free chunk white chicken breast in water, drained and flaked
½ tablespoon whole-grain mustard
½ tablespoon fat-free mayonnaise
¼ cup dry broccoli cole slaw, roughly chopped
Squirt of lemon juice
Dash chili powder
Dash black pepper
2 slices 2% milk Swiss cheese
Directions
Preheat broiler.
Lightly toast bread. Set aside on a baking sheet lightly sprayed with nonstick spray.
In a small bowl, combine chicken, mustard, mayo, cole slaw, lemon juice, chili powder, and pepper. Mix well.
Evenly top each slice of bread with the chicken mixture, followed by a slice of cheese. Broil for 1 to 2 minutes, until cheese melts. Plate and enjoy!
MAKES 1 SERVING
Grilled cheese so good, you may start to cry when you bite into it. No exaggeration …
YOU’LL NEED:
skillet, nonstick spray
PREP:
5 minutes
COOK:
5 minutes
PER SERVING (entire recipe): 182 calories, 2.75g fat, 783mg sodium, 29.5g carbs, 7g fiber, 7g sugars, 15g protein
Ingredients
2 slices light bread
2 slices fat-free cheddar cheese
¼ cup thinly sliced onion
2 slices tomato
6 spinach leaves
1 teaspoon light whipped butter or light buttery
spread, room temperature, divided
2 dashes garlic powder, divided
2 slices fat-free cheddar cheese
¼ cup thinly sliced onion
2 slices tomato
6 spinach leaves
1 teaspoon light whipped butter or light buttery
spread, room temperature, divided
2 dashes garlic powder, divided
Directions
Lay a slice of bread flat and top with one slice of cheese. Evenly top with onion, tomato, and spinach. Top with remaining slice of cheese and slice of bread.
Evenly spread ½ teaspoon butter on the upward-facing slice of bread and sprinkle with a dash of garlic powder.
With the buttered side down, place sandwich in a skillet sprayed with nonstick spray. Spread remaining ½ teaspoon butter on the upward-facing slice of bread and sprinkle with remaining dash of garlic powder.
Bring the skillet to medium heat on the stove. Cook sandwich until cheese has melted and bread is lightly browned, 1 to 2 minutes per side, flipping carefully.
Eat your sandwich and enjoy it!
MAKES 1 SERVING