SANDWICHES, WRAPS, AND BURGERS
Roast Turkey, Brie, and Apple Sandwich
Grilled Black Bean Turkey Burger
Comfort food need not be forbidden. Here it is at its finest—warm grilled cheese has never been so tasty and healthy. SERVES 1
2 slices high-fiber bread
3 slices low-fat Cheddar and/or Colby cheese
⅛ medium avocado, peeled and thinly sliced
4 slices medium tomato
Cooking oil spray
1. On 1 slice of bread, layer 1 slice of cheese, avocado, second slice of cheese, tomato, and last slice of cheese. Top with second slice of bread.
2. Heat a small nonstick sauté pan over medium heat. Spray with cooking oil. Spray both sides of sandwich.
3. Place sandwich in pan and cover with lid. Heat each side until bread is toasted and cheese is melted. Lower temperature if bread is browning too quickly.
Nutritional Information (per serving)
Calories 294 • Carbs 32 grams • Protein 27 grams • Fat 10 grams • Fiber 12 grams
Instead of a tired old BLT, try my BLAST (Bacon, Lettuce, Avocado, Sprouts, and Tomato). Look for hummus with 2 grams of protein per 30 calories. SERVES 1
¼ cup (60 mL) fat-free hummus
2 slices high-fiber bread, toasted
1 large romaine lettuce leaf
2 slices medium tomato
½ cup (125 mL) alfalfa sprouts
2 slices cooked turkey bacon
¼ medium avocado, peeled and sliced
1. Spread half the hummus on each slice of toast.
2. On 1 slice of toast, layer lettuce, tomato, sprouts, turkey bacon, and avocado. Top with second slice of toast.
Nutritional Information (per serving)
Calories 299 • Carbs 41 grams • Protein 24 grams • Fat 9 grams • Fiber 18 grams
Roast Turkey, Brie, and Apple Sandwich
The delicious combination of turkey, Brie cheese, and apple makes this sandwich one of my favorites. For variety, try different types of high-fiber bread and apples. SERVES 2
4 slices high-fiber bread, toasted
6 ounces (170 g) thinly sliced roasted turkey breast
2 slices (½ inch/1 cm wide each) Brie cheese (2 ounces/55 g)
1 small unpeeled apple, cored and sliced
2 cups (500 mL) baby arugula
Salt and pepper
4 teaspoons (20 mL) honey mustard
1. Top 2 slices of toast with turkey, cheese, apple, and arugula. Season with salt and pepper.
2. Spread mustard on the other 2 slices of toast and place over filling.
Nutritional Information (per serving)
Calories 330 • Carbs 43 grams • Protein 26 grams • Fat 10 grams • Fiber 12 grams
Tempeh, like its cousin tofu, is a soy product, but it’s firmer and more chewy (like meat). It’s also higher in protein and fiber than most tofu. SERVES 2
Cooking oil spray
6 ounces (170 g) tempeh, chopped
¼ cup (60 mL) canned enchilada sauce or Mexican spicy marinade
2 low-carb high-fiber tortillas
2 cups (500 mL) shredded romaine lettuce
1 cup (250 mL) chopped tomato
1. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Add tempeh; sauté until tempeh begins to brown and crisp.
3. Add enchilada sauce; cook, stirring often, until tempeh is completely glazed in sauce. Remove from heat.
4. Warm tortillas (heat in a sauté pan over medium heat until pliable, or microwave for 30 seconds).
5. Top tortillas with lettuce, tomatoes, and cooked tempeh. Fold or roll up.
Nutritional Information (per serving)
Calories 292 • Carbs 40 grams • Protein 26 grams • Fat 10 grams • Fiber 22 grams
This wrap is packed with super-foods. Even better, recent research shows that eating avocado with a meal helps you absorb the nutrients more easily. SERVES 2
1 cup (250 mL) fat-free hummus
1 cup (250 mL) drained canned artichoke hearts
Sriracha sauce
2 low-carb high-fiber tortillas
2 cups (500 mL) baby arugula
1 cup (250 mL) grated carrots
¼ medium avocado, peeled and sliced
Salt and pepper
1. In a food processor, combine hummus, artichokes, and Sriracha sauce to taste. Process until smooth.
2. Warm tortillas (heat in a sauté pan over medium heat until pliable, or microwave for 30 seconds).
3. Spread hummus mixture over tortillas. Top with arugula, carrots, and avocado. Season with salt and pepper. Fold or roll up.
Nutritional Information (per serving)
Calories 304 • Carbs 53 grams • Protein 21 grams • Fat 7 grams • Fiber 16 grams
I use cabbage instead of lettuce in this wrap to add some extra crunch. SERVES 1
2 ounces (55 g) cooked skinless chicken breast, chopped
2 tablespoons (30 mL) barbecue sauce
1 low-carb high-fiber tortilla
½ cup (125 mL) shredded cabbage (any kind)
¼ cup (60 mL) fresh corn kernels
½ cup (125 mL) diced tomato
2 tablespoons (30 mL) crumbled reduced-fat feta cheese
1. Heat a small nonstick sauté pan over medium heat. Add chicken and barbecue sauce. Cook, stirring occasionally, until heated through.
2. Warm tortilla (heat in a sauté pan over medium heat until pliable, or microwave for 30 seconds).
3. Top tortilla with chicken, cabbage, corn, tomatoes, and feta. Fold or roll up.
Nutritional Information (per serving)
Calories 284 • Carbs 36 grams • Protein 29 grams • Fat 9 grams • Fiber 15 grams
This miso wrap is a go-to for my clients when they crave Chinese food. If you are using reduced-fat mayonnaise, make sure it’s canola oil–based. SERVES 2
3 tablespoons (45 mL) low-fat sesame salad dressing
3 tablespoons (45 mL) fat-free mayonnaise (or 4 teaspoons/20 mL reduced-fat mayonnaise)
1 tablespoon (15 mL) miso paste
6 ounces (170 g) cooked skinless chicken breast, chopped or shredded
2 cups (500 mL) chopped fresh spinach
1 cup (250 mL) shredded carrots
1 cup (250 mL) sliced unpeeled English cucumber
2 low-carb high-fiber tortillas
1. In a medium bowl, stir together sesame dressing, mayonnaise, and miso.
2. Add chicken, spinach, carrots, and cucumber. Stir to mix well.
3. Warm tortillas (heat in a sauté pan over medium heat until pliable, or microwave for 30 seconds).
4. Divide salad mixture between tortillas. Fold or roll up.
Nutritional Information (per serving)
Calories 280 • Carbs 36 grams • Protein 25 grams • Fat 10 grams • Fiber 17 grams
I promised you’d never feel deprived by the Body Reset Diet, and I meant it! This delicious wrap satisfies that cheesesteak craving without causing a post-cheesesteak food coma. SERVES 2
Cooking oil spray
½ cup (125 mL) thinly sliced onion
¼ cup (60 mL) chopped mushrooms
½ cup (125 mL) thinly sliced green bell pepper
Salt and pepper
4 ounces (115 g) filet mignon, thinly sliced
2 low-carb high-fiber tortillas
2 tablespoons (30 mL) fat-free mayonnaise (or 1 tablespoon/15 mL reduced-fat mayonnaise)
½ cup (125 mL) fat-free mozzarella cheese
1. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Add onions, mushrooms, and bell pepper; sauté until vegetables are soft. Remove from heat, season with salt and pepper, and set aside.
3. Return pan to heat. Add steak and cook just until cooked through, about 2 minutes. Transfer steak to a cutting board and chop.
4. Warm tortillas (heat in the wiped sauté pan over medium heat until pliable, or microwave for 30 seconds).
5. Spread tortillas with mayonnaise and top with beef, veggies, and cheese. Fold or roll up.
Nutritional Information (per serving)
Calories 276 • Carbs 31 grams • Protein 29 grams • Fat 9 grams • Fiber 13 grams
This wrap was inspired by the fare of New Orleans, home to some of the best restaurants in North America. SERVES 2
1 teaspoon (5 mL) olive oil
12 medium shrimp, peeled and deveined
1 teaspoon (5 mL) Cajun seasoning
Salt and pepper
½ cup (125 mL) canned white beans, drained and rinsed
½ cup (125 mL) fat-free hummus
2 low-carb high-fiber tortillas
2 cups (500 mL) shredded romaine lettuce
4 slices medium plum tomato
1. Heat a medium nonstick sauté pan over medium-high heat. Add oil.
2. Season shrimp with half of the Cajun seasoning and salt and pepper. Add to pan; sauté until cooked through, 3 to 4 minutes per side. Remove from pan and set aside.
3. In a small bowl, stir together beans, hummus, and remaining Cajun seasoning.
4. Warm tortillas (heat in a sauté pan over medium heat until pliable, or microwave for 30 seconds).
5. Spread tortillas with hummus mixture, then top with lettuce, tomato, and shrimp. Fold or roll up.
Nutritional Information (per serving)
Calories 289 • Carbs 46 grams • Protein 25 grams • Fat 6 grams • Fiber 20 grams
This vegetarian burger is a must for you Sriracha fanatics out there. SERVES 2
Cooking oil spray
½ cup (125 mL) chopped onions
1 cup (250 mL) cooked lentils
¾ cup (175 mL) canned chickpeas, drained and rinsed
2 tablespoons (30 mL) dry bread crumbs
1 teaspoon (5 mL) Worcestershire sauce
1 teaspoon (5 mL) Sriracha sauce
Salt and pepper
2 high-fiber hamburger buns
1. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Add onions; sauté until soft, about 4 minutes.
3. In a food processor, combine onions, lentils, chickpeas, bread crumbs, Worcestershire sauce, and Sriracha sauce. Pulse until blended.
4. Heat a grill or nonstick sauté pan on medium-high heat. Spray with cooking oil.
5. Divide lentil mixture in half and shape by hand into 2 patties. Season with salt and pepper.
6. Grill patties, turning once, until firm, 5 to 7 minutes per side.
7. Shortly before patties are ready, place buns on grill to warm.
8. Serve burgers on warm buns.
Nutritional Information (per serving)
Calories 380 • Carbs 75 grams • Protein 20 grams • Fat 4 grams • Fiber 18 grams
Store-bought veggie patties don’t come anywhere close to this burger, and the reddish purple hue makes it interesting for kids! Instead of raw beets, you can use cooked or canned. SERVES 2
Cooking oil spray
2 small beets, peeled and finely chopped
½ cup (125 mL) chopped onion
2 cloves garlic, chopped (or more if preferred)
1 cup (250 mL) canned black beans, drained and rinsed
1 tablespoon (15 mL) finely chopped canned chipotle chilies in adobo sauce (or 1 teaspoon/5 mL dried chipotle chili)
1 tablespoon (15 mL) Worcestershire sauce
1 tablespoon (15 mL) cider vinegar or other vinegar
Salt and pepper
¼ cup (60 mL) whole wheat flour
2 high-fiber hamburger buns
2 tablespoons (30 mL) fat-free mayonnaise (or 1 tablespoon/15 mL reduced-fat mayonnaise)
1. Heat a large nonstick sauté pan over medium-high heat. Spray with cooking oil.
2. Add beets, onions, and garlic; sauté until soft, about 6 minutes. Remove from heat.
3. In a food processor, combine beet mixture, beans, chipotles, Worcestershire sauce, and vinegar. Season with salt and pepper. Pulse just enough to combine and lightly chop the mixture (or combine in a large bowl and mix thoroughly by hand, keeping it chunky).
4. Transfer mixture to a large bowl (if using food processor) and add flour; mix thoroughly.
5. Divide mixture in half and shape by hand into 2 patties. If mixture is too loose to hold together, add a pinch more flour.
6. Return pan to medium-high heat. Sear patties until brown on the bottom, about 6 minutes. Flip patties, cover, reduce heat to medium-low, and cook until cooked through, about 6 minutes.
7. Spread top half of each bun with mayo and place a patty on each bun.
Nutritional Information (per serving)
Calories 385 • Carbs 75 grams • Protein 18 grams • Fat 7 grams • Fiber 23 grams
Flavored with herbs and balsamic vinegar, this is a very grown-up burger! SERVES 2
1 teaspoon (5 mL) olive oil
1 cup (250 mL) chopped onion
1 tablespoon (15 mL) balsamic vinegar
2 cloves garlic, chopped
½ cup (125 mL) cooked barley
½ cup (125 mL) canned white beans, drained and rinsed
3½ ounces (100 g) ground chicken breast
1 teaspoon (5 mL) fresh oregano (or ½ teaspoon/2 mL dried)
1 teaspoon (5 mL) thyme
Cooking oil spray
Salt and pepper
2 high-fiber hamburger buns
1. Heat a medium nonstick sauté pan over medium-high heat. Add olive oil.
2. Add onions; sauté for 3 minutes.
3. Stir in vinegar; cook, stirring occasionally, for another 3 minutes. Remove from heat.
4. In a food processor, combine onions, garlic, barley, beans, chicken, oregano, and thyme. Pulse just until combined.
5. Heat grill or nonstick sauté pan on medium-high heat. Spray with cooking oil.
6. Divide chicken mixture in half and shape by hand into 2 patties. Season with salt and pepper.
7. Grill patties, turning once, until cooked through, about 5 minutes per side or until internal temperature reaches 165°F (74°C).
8. Shortly before patties are ready, place buns on grill to warm.
9. Serve burgers on warm buns.
Nutritional Information (per serving)
Calories 372 • Carbs 59 grams • Protein 21 grams • Fat 9 grams • Fiber 12 grams
Grilled Black Bean Turkey Burger
If you like a good burger, then you’ll love this healthy version made with ground turkey breast and black beans and packed with fiber and protein. SERVES 2
7 ounces (200 g) ground turkey breast
¼ cup (60 mL) black beans, drained and rinsed, mashed lightly
2 tablespoons (30 mL) dry bread crumbs
1 tablespoon (15 mL) grated reduced-fat Parmesan cheese
1 tablespoon (15 mL) Worcestershire sauce
Salt and pepper
Cooking oil spray
2 high-fiber hamburger buns
2 teaspoons (10 mL) mustard
2 large romaine lettuce leaves
4 slices medium tomato
1. In a medium bowl, combine turkey, beans, bread crumbs, Parmesan, and Worcestershire sauce. Mix with your hands until combined. Season with salt and pepper. Shape into 2 patties.
2. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
3. Sear burgers on both sides, covered and turning once, until completely cooked through, about 4 minutes per side or until internal temperature reaches 165°F (74°C).
4. Spread mustard on each bun. Assemble burgers with lettuce and tomato.
Nutritional Information (per serving)
Calories 325 • Carbs 39 grams • Protein 23 grams • Fat 10 grams • Fiber 13 grams
I love turkey bacon. I have this sandwich probably once a week. SERVES 2
5 ounces (140 g) ground turkey breast
1 tablespoon (15 mL) Worcestershire sauce
2 teaspoons (10 mL) hot sauce (optional)
½ teaspoon (2 mL) dried thyme
½ teaspoon (2 mL) paprika
½ teaspoon (2 mL) garlic powder
2 slices turkey bacon, chopped
Salt and pepper
Cooking oil spray
2 slices low-fat cheese, such as Cheddar, or fat-free cheese singles
2 high-fiber hamburger buns
2 large romaine lettuce leaves
4 slices medium tomato
4 spears dill pickle
1. In a food processor, combine ground turkey, Worcestershire sauce, hot sauce (if using), thyme, paprika, and garlic powder. Pulse until well mixed. Add turkey bacon; pulse to blend.
2. Divide mixture in half and shape by hand into 2 patties. Season with salt and pepper.
3. Heat a medium nonstick sauté pan over medium-high heat. Spray with cooking oil.
4. Cook burgers, turning once, until browned and cooked through, about 5 minutes per side or until internal temperature reaches 165°F (74°C). In the last few minutes of cooking, top burgers with cheese and cover with lid.
5. Warm buns just before serving.
6. Serve burgers on buns topped with lettuce and tomato, with pickles on the side.
Nutritional Information (per serving)
Calories 367 • Carbs 24 grams • Protein 24 grams • Fat 8 grams • Fiber 8 grams
I always keep a Mexican-style corn blend (with bell peppers and jalapeño) in my freezer so that I can whip up this tasty burger in no time. SERVES 4
12 ounces (340 g) ground turkey breast
1 cup (250 mL) canned white beans, drained and rinsed, mashed lightly
1 cup (250 mL) fresh or thawed frozen corn kernels
½ cup (125 mL) diced red bell pepper
¼ cup (60 mL) chopped fresh cilantro
1 tablespoon (15 mL) taco seasoning mix, chili powder, or other spicy seasoning
Juice of 1 lime
Salt and pepper
Cooking oil spray
4 slices low-fat cheese, such as Cheddar, or fat-free cheese singles
4 high-fiber hamburger buns
¼ cup (60 mL) fat-free salsa
Hot sauce (optional)
1. In a large bowl, combine ground turkey, beans, corn, bell pepper, cilantro, taco seasoning, and lime juice. Season with salt and pepper. Mix by hand.
2. Divide mixture in 4 and shape by hand into 4 patties.
3. Heat a large nonstick sauté pan over medium-high heat. Spray with cooking oil.
4. Cook patties, turning once, until browned and cooked through, about 5 minutes per side or until internal temperature reaches 165°F (74°C). Top with cheese during last 2 minutes of cooking.
5. Warm buns just before serving.
6. Top buns with burgers. Top with salsa and hot sauce, if desired.
Nutritional Information (per serving)
Calories 315 • Carbs 40 grams • Protein 37 grams • Fat 4 grams • Fiber 11 grams
