Western sandwich
Every guy loves a sandwich, but those greasy 14-inch submarines from the local Italian joint are not doing you any good. So, I've compiled a list of 10 sandwiches that are healthy, but taste amazing nonetheless. There are three for breakfast, four for lunch and three for dinner. The reason the three dinner options are at the top is because they require a little more time and preparation than the others, but since the recipes are for two, they are the perfect excuse to invite that special lady over and impress her with your culinary skills -- don't worry, they are relatively simple to prepare.
Number 10
Nut butter sandwich
What you need:
# 4 slices raisin bread
# 1 banana, sliced into rounds
# 2 tbsp. honey
# 2 tbsp. natural nut butter, such as almond or peanut
What to do:
Toast the bread, and spread two slices with honey and two slices with nut butter. Top the nut butter slices with the banana rounds, and cover with the two other slices. Cut in half and enjoy with a tall glass of milk.
Number 9
Western sandwich
What you need:
# 2 whole grain English muffins
# 4 egg whites, beaten, with a dash of milk, and salt and pepper to taste
# 2 slices low-fat cheese
# 2 slices tomato
# 6 slices low-fat ham
What to do:
In a non-stick frying pan, sprayed with fat-free cooking spray, cook the egg whites over medium-high heat until set (about 5 minutes). Meanwhile, slice the English muffins in half, and top one side with three slices of ham and one slice of cheese, and the other side with a slice of tomato, and toast until done. When ready, divide the egg whites into two equal parts, fold each part in half, place atop one side of the English muffin, and close the English muffin. Enjoy with a steaming cup o' joe.
Number 8
Bagel and smoked salmon
What you need:
# 2 pumpernickel or onion bagels
# 2 tbsp. cream cheese
# 8 thin slices of smoked salmon
# 4 thin slices red onion
# 4 slices tomato
# 2 tsp. capers
What to do:
Toast bagels, and spread cream cheese on one side of each. Top with salmon, onion, tomato, and capers. Close the sandwich with other half of bagel. Enjoy with a glass of freshly squeezed orange juice.
Number 7
Smoked turkey with low-fat cheese and sweet peppers
What you need:
# 4 slices dark rye or pumpernickel bread
# 8 medium-thick slices of low-fat, smoked turkey breast
# 2 slices low-fat swiss cheese
# 4 slices marinated sweet peppers, from a jar
# Grainy dijon mustard
What to do:
Spread two slices of bread with mustard, and top each with four turkey slices, one slice of cheese, and two peppers. Close sandwich and enjoy with a glass of unsweetened apple juice.
Number 6
Tuscan tuna sandwich
What you need:
# 2 whole grain rolls
# 1 tbsp. olive oil
# ½ tbsp. red wine vinegar
# ½ tsp. chili powder
# 2 cans water-packed tuna, drained, flaked
# 1 tomato, sliced
# 2 romaine lettuce leaves
# ½ red onion, thinly sliced
# 8 black olives, pitted, cut in half
What to do:
Cut rolls in half, and sprinkle one side of each with ½ tbsp. olive oil, ¼ tbsp. vinegar and ¼ tsp. chili powder. Divide tuna between rolls, and top with olives, onion, tomato, and lettuce. Enjoy with a glass of natural lemonade.
Number 5
Roasted veggie and goat cheese sandwich
What you need:
# 1 zucchini cut lengthwise into 4 strips
# 1 small red pepper cut into 8 strips
# 1 small eggplant cut into ½-inch thick slices
# 6 asparagus spears
# 1 tbsp. olive oil
# 1 tbsp. red wine vinegar
# Salt and pepper to taste
# ½ cup crumbled goat cheese
# 2 whole grain rolls
What to do:
Preheat oven to 400°F. Spray a baking sheet with non-stick cooking spray, place veggies on sheet, and drizzle with 1 tbsp. olive oil, 1 tbsp. red wine vinegar, and salt and pepper to taste. Roast in oven for 10-15 minutes; turn, and roast 10-15 minutes more, until tender and brown in spots. Toast rolls, and divide vegetables among them. Sprinkle with goat cheese. Close sandwhich and enjoy with a glass of tomato juice.
Number 4
Lebanese wrap
What you need:
# Store-bought hummus (chickpea spread)
# Store-bought tabouleh (parsley, tomato and cracked wheat salad)
# 2 whole-wheat pitas
What to do:
Simply spread desired amount of hummus and tabouleh in the center of the pita, roll it up, and enjoy with a glass of mango nectar.
Number 3
Curried chicken on pita
What you need:
# ½ cup plain, low-fat yogurt
# 2 garlic cloves, finely chopped
# 1 tsp. curry powder
# ½-pound skinless, boneless chicken breasts, cut into thin strips
# 1 tbsp. vegetable oil
# ½ jalapeno pepper, diced
# ½ red onion, thinly sliced
# Salt and pepper to taste
# ¼ cup sultana raisins
# 4 slices tomato
# 2 romaine lettuce leaves
# 4 slices cucumber
What to do:
In a bowl, mix 1 tbsp. of yogurt with the garlic and curry powder. Add chicken strips, and stir to coat. Heat vegetable oil, and add jalapeno pepper, red onion, and chicken. Sprinkle with salt and pepper and cook over medium-high heat until chicken is cooked (about 6 minutes). Transfer mixture to a bowl, and let cool about 2 minutes.
Mix in the rest of the yogurt and raisins. Warm pitas in toaster oven, and stuff with chicken mixture, lettuce, tomato, and cucumber. Enjoy with a glass of white wine.
Number 2
Mediterranean chicken with pesto on olive bread
What you need:
# 4 slices olive bread
# 2 grilled chicken breasts, sliced
# 3 artichoke hearts cut in half, roasted in the oven for app. 8 minutes (4
# minutes on each side), or until slightly brown in spots. 4 sundried tomatoes
# 2 tbsp. store-bought pesto
# 2 romaine lettuce leaves
What to do:
Toast olive bread. Spread two slices with pesto, top with chicken, artichokes, sundried tomatoes, and lettuce. Close sandwich, and enjoy with a glass of red wine.
Number 1
Steak fajitas with cilantro, avocado and salsa
What you need:
# ¼ cup vegetable oil
# ½ yellow onion
# 1 garlic clove, minced
# ½ jalapeno pepper minced
# ½ tbsp. chopped fresh oregano
# ½ tsp. ground cumin
# ½ tbsp. pure chili powder
# 1 tbsp. chopped fresh cilantro
# ½ tbsp. tequila
# ½ tsp. salt
# 4 soft corn or flour tortillas
# 1 skirt or flank steak, trimmed of fat
# ½ avocado, thinly sliced
# Store-bought salsa
# 4 tsbp. low-fat sour cream
What to do:
Mix together all ingredients, except the last four, in a bowl. Score steak a few times across the grain, and place in a shallow baking dish or bowl; pour marinade over. Cover and let marinate for about an hour at room temperature.
Remove steak from marinade, and grill for 3 to 4 minutes on each side; do not overcook. Cut steak into thin slices. Warm tortillas in oven, top with steak, salsa, avocado slices, and sour cream. Roll up, and enjoy with a cerveza (but just one...)
that's a wrap
And there you have it, 10 healthy sandwiches that you can not only eat with your hands, but that you can also use to impress that special lady with. Now that's what I call efficiency. Well, what are you waiting for? Head to the grocery store...
No comments:
Post a Comment