Toasted Cheese and Turkey Sandwich
Chicken Burrito, Hold the Rice
Ginger Peanut Chicken Salad Wrap
Smoked Salmon and Mascarpone Stuffed Pita Pockets
Traditional grilled cheese sandwiches made with white bread, butter, and full-fat cheeses are loaded with saturated fats and tons of unnecessary calories. This recipe is easier to make and far better for you!
Low-calorie, Low-fat, High-fiber
INGREDIENTS | SERVES 1
2 slices light-wheat bread
3 slices fat-free American cheese
2 slices roasted deli turkey
Freezing Sandwiches
Many sandwiches can be frozen. If they don’t include mayonnaise, the end result will be better. Wrap sandwiches well in plastic wrap, label, and freeze for up to three months. You can let them thaw in a lunchbox until it’s time for lunch, or wrap them in foil and bake in a 350°F oven for 15 to 25 minutes until warm, depending on the size of the sandwich.
1. Toast bread in toaster or toaster oven.
2. Place cheese and turkey between bread.
3. Microwave for 20 to 30 seconds.
4. Enjoy with a whole piece of fruit.
PER SERVING Calories: 177 | Fat: 0 g | Protein: 23 g | Sodium: 1,057 mg | Carbohydrates: 26 g | Fiber: 6 g
This sandwich is on an untoasted bagel, so be sure to use a fresh, chewy bagel. You can also slice the bagel in thirds horizontally, adding another slice of onion and avocado.
Vegetarian, High-fiber
INGREDIENTS | SERVES 1
2 ounces whipped cream cheese
1 whole-wheat bagel, sliced
1 slice tomato
1 slice red onion
½ avocado, sliced
¼ cup alfalfa sprouts
Healthy Bagels
Bagels aren’t typically thought of as a health food, but nowadays they come in so many different varieties—from whole wheat to honey oat—there are many kinds of bagels that are better for you than the standard plain. Also, try to stick with smaller bagels. They’re very dense, which means that even a smaller one will still fill you up.
1. Spread the cream cheese on both halves of the bagel.
2. Layer the tomato, red onion, avocado, and alfalfa sprouts on the bottom half of the bagel.
3. Top with the other half of the bagel and cut the sandwich in half.
PER SERVING Calories: 672 | Fat: 37 g | Protein: 19 g | Sodium: 461 mg | Carbohydrates: 75 g | Fiber: 16 g
You may be in college, but that doesn’t mean you can’t make yourself a mean egg salad sandwich—just like Mom’s.
Gluten-free, Vegetarian
INGREDIENTS | SERVES 4
6 hardboiled eggs
½ cup fat-free Miracle Whip salad dressing
¼ cup finely chopped celery
2 tablespoons finely chopped flatleaf parsley
Salt and pepper to taste
1. Separate the hardboiled egg whites from the yolks. Finely chop egg whites.
2. Press egg yolks through a sieve and add to chopped egg whites in small bowl.
3. Add salad dressing, celery, and parsley and blend well. Season with salt and pepper to taste.
4. Chill mixture for 1 hour. Spread on your favorite bread.
PER SERVING Calories: 283 | Fat: 11 g | Protein: 15 g | Sodium: 353 mg | Carbohydrates: 32 g | Fiber: 0.79 g
The honey-roasted turkey slices create a sweet taste for this wrap, but feel free to try smoked turkey or any other sort of turkey breast that catches your eye.
INGREDIENTS | SERVES 1
1 small whole-wheat tortilla
2 deli slices of honey-roasted turkey breast
½ cup fresh spinach
1 teaspoon walnuts
1 tablespoon avocadoes, diced
2 tablespoons mushrooms, sliced
2 tablespoons sun-dried tomatoes, sliced
1 teaspoon crumbled bleu cheese
Place tortilla flat on a plate. Place turkey flat on tortilla. Cover turkey with the remaining ingredients. Roll tortilla into a wrap.
PER SERVING Calories: 280 | Fat: 10 g | Protein: 18 g | Sodium: 1,164 mg | Carbohydrates: 32 g | Fiber: 4 g
Teriyaki is the common Japanese term for grilled or broiled meat coated or glazed with a sweet soy sauce marinade.
Low-calorie, Low-fat, Lactose-free
INGREDIENTS | SERVES 2
1 large whole-wheat pita
1 Simple Grilled Chicken Breast (page 98)
½ cup chopped spring mix lettuce
4 tablespoons diced tomatoes
2 teaspoons white onions, diced
2 tablespoons sweet peppers Dash of salt and pepper
2 tablespoons low-sodium teriyaki sauce
1. Slice pita in half to create 2 pita pockets.
2. Chop chicken breast and mix with other ingredients in a bowl.
3. Evenly divide chicken mixture and place into separate pita pockets.
PER SERVING Calories: 189 | Fat: 2 g | Protein: 21 g | Sodium: 440 mg | Carbohydrates: 23 g | Fiber: 3 g
Don’t have alfalfa sprouts in your fridge? Substitute broccoli instead. Use what you have.
Vegetarian, High-fiber
INGREDIENTS | SERVES 1
1 (12”) spinach tortilla
½ cup spinach leaves
1 tablespoon tomatoes, diced
1 tablespoon mushrooms, sliced
1 tablespoon roasted red peppers
1 tablespoon green pepper slices
¼ cup alfalfa sprouts
1 tablespoon shredded carrots
1 tablespoon fat-free crumbled feta cheese
1 tablespoon balsamic vinegar
Lay tortilla flat on a plate. Pile other ingredients on top of tortilla. Roll tortilla into a wrap.
PER SERVING Calories: 354 | Fat: 10 g | Protein: 11 g | Sodium: 961 mg | Carbohydrates: 57 g | Fiber: 5 g
If you’re having a luau or a pool party, these burgers are a perfect choice for your tropical theme. Your friends will think you’re so clever. Aloha!
Low-calorie, Low-fat, Low-carb
INGREDIENTS | SERVES 6
1½ cups bread crumbs
10 ounces canned light tuna, in chunks
½ cup shredded fat-free cheddar cheese
½ cup fat-free peppercorn dressing
¼ cup Egg Beaters
¼ cup green onion, sliced
A New Take on Tuna
Tired of the same old traditional tuna salad? These burgers are the perfect way to mix things up. They’re super quick and easy to make, they’re good for you, and they make a great lunch or snack any time of year.
1. In a medium bowl, combine ¾ cup bread crumbs and all other ingredients. Blend well. Divide into six burgers and top with remaining bread crumbs.
2. Coat a large skillet with nonstick spray. Place burgers in skillet and cook each side on medium heat for 3 to 5 minutes or until golden brown.
PER SERVING Calories: 140 | Fat: 2 g | Protein: 16 g | Sodium: 507 mg | Carbohydrates: 13 g | Fiber: 0 g
This twist on the classic tuna melt has a little extra flavor to spice things up when you’re tired of the same old thing. Don’t worry, though—it’s still healthy!
Low-fat, High-fiber
INGREDIENTS | SERVES 1
1 (5-ounce) can light tuna in water
1 tablespoon fat-free honey mustard dressing
2 slices light-wheat bread, toasted
1 ounce shredded fat-free cheddar cheese
The Scoop on Tuna
Canned tuna can be a good source of omega-3 fats, but the specific amounts depend on the product you choose. You’ll find a variety of different terms used to describe tuna on canning labels. Nutritionally, these different types of tuna are quite similar except for their fat content, which can vary by as much as 10 grams per cup. Be sure to check the labels so you know exactly what you are getting.
Mix tuna and honey mustard together in a bowl. Spread mixture on each slice of toast. Top each slice with cheese. Bake in oven at 400°F for 1 to 3 minutes, or until cheese has melted.
PER SERVING Calories: 308 | Fat: 3 g | Protein: 48 g | Sodium: 743 g | Carbohydrates: 23 g | Fiber: 6 g
This lighter version of a traditional burrito makes a great lunch or light dinner.
High-fiber
INGREDIENTS | SERVES 1
1 small whole-wheat tortilla
½ Simple Grilled Chicken Breast (page 98)
2 tablespoons black beans
1 teaspoon white onions, diced
2 teaspoons salsa
1 tablespoon shredded fat-free Cheddar cheese
¼ cup shredded romaine lettuce
Place tortilla flat on a plate. Slice chicken breast. Pile remaining ingredients in the center of the tortilla. Roll tortilla up burrito-style.
What’s Wrong with Rice?
Traditional burritos are loaded with rice, which makes them feel hearty and filling. However, with little nutritional value and lots of calories, rice is not the best idea for those in search of a trim figure. Try to keep the rice content of your diet low, and whenever possible use more nutritious brown rice instead of white.
PER SERVING Calories: 317 | Fat: 4 g | Protein: 28 g | Sodium: 526 mg | Carbohydrates: 43 g | Fiber: 6 g
Fajitas are fun! Although onions and peppers are the most traditional sort of veggies used to make them, you can grill up any sort of produce to go with these.
Gluten-free, Low-carb
INGREDIENTS | SERVES 1
1 tablespoon yellow onions, sliced
1 tablespoon bell peppers, sliced
2 tablespoons frozen corn
1 Simple Grilled Chicken Breast (page 98)
2 tablespoons shredded fat-free cheddar cheese
1 tablespoon fat-free sour cream
1 tablespoon salsa
1. Coat a skillet with nonstick spray. Cook onions, peppers, and corn on medium heat for 10 minutes. Slice chicken into thin strips.
2. Add precooked chicken to veggies and cook for 4 minutes. Place chicken and veggies on a plate and top with Cheddar. Serve with sour cream and salsa on the side.
Per S erving Calories: 321 | Fat: 4 g | Protein: 60 g | Sodium: 322 mg | Carbohydrates: 8 g | Fiber: 1 g
This take on a classic sandwich uses lots of veggies and healthy toppings to provide a yummy lunch.
Vegetarian, High-fiber
ingredients | SERVES 1
½ portobello mushroom, sliced
¼ zucchini, sliced lengthwise
¼ yellow squash, sliced lengthwise
¼ red bell pepper, sliced Salt and pepper to taste 1 (4”) portion Cuban bread
1 tablespoon Roasted Red Pepper Hummus (page 119)
1 teaspoon yellow mustard
1 slice fat-free Swiss cheese
1 slice sour pickle
What Is a Cuban sandwich?
The Cuban sandwich was originally created by Cuban workers, either in Cuba or in the Cuban immigrant communities of Florida. Traditionally, the sandwich is made with ham, roasted pork, Swiss cheese, pickles, mustard, and sometimes salami on Cuban bread. Using vegetables in place of the meat, this variation is a lot better for you but still as delicious as the original.
1. Coat a nonstick pan with cooking spray and add mushroom, zucchini, squash, and red pepper on it. Season with salt and pepper to taste.
2. Bake veggies at 400°F for 8 minutes, flip veggies, then cook for about 6 to 8 minutes or until brown.
3. Remove veggies from pan and refrigerate for at least 1 hour.
4. Slice Cuban bread in half. Spread hummus on top and mustard on the bottom.
5. Top bottom slice of bread with vegetables, cheese, and pickle then cover with top slice.
6. Coat nonstick frying pan with cooking spray. Place sandwich in pan and cook each side for 3 minutes over medium heat.
PER SERVING Calories: 273 | Fat: 4 g | Protein: 16 g | Sodium: 1228 mg | Carbohydrates: 44 g | Fiber: 6 g
Leftover turkey is great for whipping up quick lunches. This sandwich’s melted Parmesan sets it apart from the usual post-Thanksgiving turkey sandwich.
INGREDIENTS | SERVES 2
4 slices whole-wheat bread
4 teaspoons low-fat mayonnaise
2 teaspoons Parmesan cheese
1 teaspoon thyme leaves, dried Salt and pepper to taste
2 slices turkey breast
Shredded lettuce or Napa cabbage
1. Set your broiler on 400°F. Toast 4 slices of bread.
2. Mix the mayonnaise, cheese, thyme, salt, and pepper. Spread the mixture on one side of the bread.
3. Run under the broiler. Plate the toast and place turkey on two slices. Finally, add shredded lettuce or Napa cabbage for crunch and close sandwiches.
PER SERVING Calories: 251 | Fat: 8 g | Protein: 22 g | Sodium: 541 mg | Carbohydrates: 29 g | Fiber: 4 g
The chow mein vegetables in this recipe will taste better if they are chilled before use.
INGREDIENTS | SERVES 4
1 cup chopped chicken breast
¼ cup olive oil
1 (14-ounce) can oriental mixed vegetables, drained
⅔ cup Miracle Whip salad dressing
2 tablespoons reduced-sodium soy sauce
1 teaspoon ground ginger 4 (6”) corn tortillas
1. Sauté chicken breast in olive oil in a large skillet over medium heat. Add vegetables and sauté until chicken is cooked. Transfer chicken and vegetables to a large bowl. Mix in the Miracle Whip, soy sauce, and ginger.
2. Heat the broiler, and warm the tortillas.
3. Spoon chicken mixture into tortillas. Roll up and serve.
Per Serving Calories: 310 | Fat: 16 g | Protein: 16 g | Sodium: 1022 mg | Carbohydrates: 24 g | Fiber: 1 g
This recipe is a wonderful mixture of textures: melted and soft on the inside and slightly crisp on the outside.
High-fiber
ingredients | SERVES 2
2 whole-wheat pita pockets
2 thin slices of red onion
2 thin slices of lemon, seeded
⅛ pound smoked salmon
⅛ pound mascarpone cheese, sliced
1 teaspoon green peppercorns, packed in brine
Smoked Salmon
Smoked salmon is a preparation of salmon, typically a filet that has been cured and then hot or cold smoked. It can be expensive, but luckily you don’t need much in most recipes. In the United States, smoked salmon is often sliced very thinly and served on bagels with cream cheese. This is called “bagels and lox,” the lox being the smoked salmon.
1. Preheat the oven to 350°F. Using half of each ingredient, stuff the pockets with onion, lemon, salmon, cheese, and peppercorns.
2. Bake for 15 to 20 minutes, until the pita is golden and the filling is hot.
PER SERVING Calories: 302 | Fat: 13 g | Protein: 13 g | Sodium: 856 mg | Carbohydrates: 36 g | Fiber: 6.8 g
Bacon adds a salty crispness to these grilled sandwiches. Serve them with more raspberry jam for dipping.
INGREDIENTS | SERVES 6
4 slices bacon
2 boneless, skinless chicken breasts
¼ cup raspberry jam
8 slices white bread
8 thin slices Gouda cheese 4 (1-ounce) slices ham
¼ cup butter, softened
1. In medium skillet, cook bacon until crisp. Remove from pan and drain on paper towels; crumble and set aside. Pour drippings from skillet and discard; do not wipe skillet. Add chicken; cook over medium heat, turning once, until browned and cooked, about 8 minutes. Remove chicken from pan and let stand.
2. Spread jam on one side of each slice of bread. Layer half of slices with cheese, then ham. Thinly slice chicken breasts and place over ham. Cover with remaining cheese slices, sprinkle with bacon, and top sandwiches with remaining bread slices.
3. Spread outsides of sandwiches with softened butter. Prepare and preheat griddle, indoor dual-contact grill, or panini maker. Grill sandwiches on medium for 4 to 6 minutes for dual-contact grill or panini maker, or 6 to 8 minutes, turning once, for griddle, until bread is golden brown and cheese is melted. Cut in half and serve immediately.
PER SERVING Calories: 373 | Fat: 19 g | Protein: 22 g | Sodium: 600 mg | Carbohydrates: 27 g | Fiber: 2 g
In restaurants, this sandwich is typically served with French fries or potato chips. Choose a healthier alternative for your homemade club sandwiches, such as a small portion of low-fat cottage cheese or some baked chips.
Lactose-free
ingredients | SERVES 4
12 slices whole-wheat bread
3 tablespoons Miracle Whip salad dressing
1 head romaine lettuce
4 large tomatoes, thickly sliced
12 slices extra-lean bacon, broiled
½ pound thinly sliced smoked turkey Salt and pepper to taste
12 toothpicks or cocktail sticks
What Is a Club Sandwich?
A club sandwich, also called a clubhouse or double-decker sandwich, includes two layers of fillings between three slices of bread. It is usually cut into quarters and held together with cocktail sticks. The traditional club ingredients are turkey on the bottom layer, and bacon, lettuce, and tomato on the top. Though it’s a healthier version, this recipe is pretty darn close to the real thing.
1. Toast bread. Spread Miracle Whip thinly on 4 slices of bread. Cut romaine leaves to fit the bread. Place 2 tomato slices next on top of lettuce. Place bacon on top of the tomato. Top with turkey slices, salt, and pepper, and finish with another slice of bread.
2. Repeat for the second layer. Cover with a final bread slice spread with Miracle Whip.
3. Cut sandwich into 4 pieces, diagonally. Place toothpick or cocktail stick into center of each little sandwich to hold it together.
PER SERVING Calories: 513 | Fat: 21 g | Protein: 35 g | Sodium: 1500 mg | Carbohydrates: 50 g | Fiber: 4 g
Fresh basil adds a lemony, peppery scent and taste to these simple sandwiches.
Low-fat
INGREDIENTS | SERVES 6
½ cup chopped fresh basil
2 tablespoons prepared horseradish
½ cup plain nonfat yogurt
⅛ teaspoon pepper
1 pound deli-sliced lean roast beef
1 head butter lettuce
3 whole-wheat pita breads, halved
2 tomatoes, sliced
Horseradish Facts
The terms horseradish and prepared horseradish refer to the grated root of the horseradish plant mixed with vinegar. Prepared horseradish is white to creamy-beige in color. It will keep for months in the refrigerator but eventually will start to darken, which means it should be replaced. Horseradish sauce, made from grated horseradish root, vinegar, and cream is also a popular condiment.
1. In a large bowl, stir together the basil, horseradish, yogurt, and pepper. Spread the horseradish-yogurt mixture on the beef slices.
2. Separate lettuce into individual leaves and wrap each beef slice in a lettuce leaf. Put the lettuce-wrapped beef and 2 slices of tomato into each pita bread half. Serve immediately.
PER SERVING Calories: 201 | Fat: 3 g | Protein: 21 g | Sodium: 830 mg | Carbohydrates: 15 g | Fiber: 1 g
Peaches and ham are a natural combination. The sweet peaches are a great contrast with the salty ham.
Low-fat
ingredients | SERVES 4
4 pita breads
8 curly lettuce leaves
2 cups 1%, low-sodium cottage cheese
8 tomato slices
6 extra-lean ham slices, chopped
1 (16-ounce) can sliced cling peaches, drained
Cut pita breads in half, forming 8 pockets. Line with the lettuce leaves. Add cottage cheese, tomato slices, ham, and drained peaches. Serve immediately.
Wonderful Pita Bread
You can find pita breads in most bakeries and large grocery stores. Cut the rounds in half to make two half-moons. You may need to slightly cut between the layers to form the pocket. These breads are baked at a very high temperature so the gas inside expands quickly, forming the pocket as the structure sets.
PER SERVING Calories: 450 | Fat: 6 g | Protein: 28 g | Sodium: 893 mg | Carbohydrates: 51 g | Fiber: 3 g
This may sound like something you’d make for little kids, but it’s healthy, delicious, and easy to make—which makes it perfect college food.
Vegetarian
ingredients | SERVES 4
½ cup natural crunchy peanut butter
1 apple, chopped
½ cup raisins
1 cup chopped celery
4 whole-wheat tortillas
In small bowl, combine peanut butter, apple, raisins, and celery. Arrange tortillas on work surface. Spread with peanut butter mixture and roll up. Cut into thirds and serve.
PER SERVING Calories: 279 | Fat: 13 g | Protein: 19 g | Sodium: 770 mg | Carbohydrates: 35 g | Fiber: 4 g