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Category: Sandwiches & Lunch Dishes

Chicken-Chile Quesadillas

Chicken-Chile Quesadillas

1 package (11.5 oz) Old El Paso® flour tortillas for burritos (8 tortillas)

2 C. finely shredded Mexican cheese blend (8 oz)

2 C. shredded or finely chopped cooked chicken

1 can (4.5 oz) Old El Paso® chopped green chiles

2 T. butter or margarine, melted

1 C. Old El Paso® salsa (any variety)

 

Top one half of each tortilla with cheese, chicken and green chiles. Fold other half of each tortilla over filling; press down with back of pancake turner. Lightly brush melted butter on both sides of each filled tortilla.  Heat 12-inch nonstick skillet over medium heat. Cook 2 filled tortillas at a time 3 to 4 minutes, turning once, until golden brown and hot. Cut into wedges. Serve with salsa.

Caponata Picnic Sandwiches

Caponata Picnic Sandwiches

1/4 C. olive oil

1 celery stalk, chopped

1 medium eggplant, cut into 1/2-inch pieces

Salt

1 red bell pepper, cut into 1/2-inch pieces

1 medium onion, chopped

1(14 1/2-oz.) can diced tomatoes

3 T. raisins

1/2 tsp. dried oregano leaves

Freshly ground black pepper

1/4 C. red wine vinegar

2 tsp. sugar

1 T. drained capers

1 loaf ciabatta bread, cut crosswise into 6 equal pieces

2 garlic cloves, peeled

6 slices (1/3-inch-thick) drained fresh water-packed mozzarella

 

Heat 1/4 C. of the oil in a heavy large skillet over medium heat. Add the celery and sauté until crisp-tender, about 2 minutes. Add the eggplant and sauté until beginning to soften, about 2 minutes. Season with salt. Add the red pepper and cook until crisp-tender, about 5 minutes. Add the onion and sauté until translucent, about 3 minutes. Add the diced tomatoes with their juices, raisins, and oregano. Season with salt and pepper, to taste. Simmer over medium-low heat until the flavors blend and the mixture thickens, stirring often, about 20 minutes. Add the vinegar, sugar, and capers. Season with salt and pepper, to taste. Cut the bread pieces horizontally in half. Grill the bread cut-side down on a grill pan over medium-high heat until golden, about 2 minutes. Rub the whole garlic cloves over the toasted side of the bread. Add a slice of mozzarella to bread bottom, spoon the caponata on top, cover with the other bread half, and serve.  To take for a picnic: Wrap the sandwiches separately in plastic wrap or parchment paper. Chill until ready to serve, or keep at room temperature up to 1 hour.

Antipasti Salad

Antipasti Salad

Salad:

1/4 medium red onion, minced

1/2 medium fennel bulb, trimmed and cored

1 (15-oz.) can chickpeas, rinsed and drained

4 jarred roasted sweet red peppers, chopped (about 3/4 C.)

1 (6-oz.) jar marinated artichoke hearts, rinsed, drained, and quartered,

if whole

2 C. baby arugula

1 C. fresh flat-leaf parsley leaves

1/4 C. kalamata olives, pitted (about 2 oz.)

1/2 to 1 C. freshly shaved Parmigiano-Reggiano

 

Dressing:

1 small garlic clove, peeled

1 1/2 tsp. kosher salt

1 tsp. freshly grated orange zest

2 T. white wine vinegar

Freshly ground black pepper

1/3 C. extra-virgin olive oil

 

For the salad: To mellow the minced onion, soak it in cold water for 10 minutes, then drain well, pat dry, and put in a serving bowl.  Meanwhile, make the dressing: Smash the garlic clove, sprinkle with 1/2 tsp. of the salt, and, with the side of a large knife, mash and smear the mixture to a coarse paste. Put the paste in a bowl and add the orange zest, vinegar, remaining 1 tsp. salt, and black pepper, to taste. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream to make a smooth, slightly thick dressing.  Using a handheld mandolin or a knife, cut the fennel lengthwise into long, thin slices. Add to the onion and toss with the chickpeas, peppers, artichoke hearts, arugula, parsley, and dressing. Scatter the olives and shave the Parmigiano-Reggiano over the top.

Italian Basil, Tomato, and Pasta Salad

Italian Basil, Tomato, and Pasta Salad

1/2 C. red wine vinegar

2 T. Dijon-style mustard

1/4 tsp. black pepper

2 cloves garlic, minced

1/2 C. olive oil

1/2 C. slivered fresh basil

8 oz. dried pasta (such as rotini, bow ties, shells, cavatelli, or penne)

2 9-oz. packages frozen cut green beans

6 medium tomatoes, cut into thin wedges

1 C. sliced pitted kalamata olives or ripe olives

2 C. loosely packed fresh basil leaves

3/4 C. (3 oz.) finely shredded Parmesan cheese

3 T. snipped fresh parsley

 

For dressing, in a small bowl whisk together vinegar, mustard, pepper, and garlic. Gradually whisk in oil. Stir in the slivered basil. Set dressing aside.  Cook pasta according to package directions; drain. Rinse with cold water; drain again.  Meanwhile, in a large saucepan cook frozen beans according to package directions; drain. Rinse with cold water; drain again.  Toss one-third of the dressing with the cooked pasta; place pasta in the bottom of a very large salad bowl. Layer ingredients on top of the pasta in the following order: cooked green beans, tomatoes, and olives. Top with remaining dressing. Sprinkle with the basil leaves, the Parmesan cheese, and parsley. Cover and chill for 4 to 24 hours. To serve, toss lightly to combine.

Low Carb Chicken Club Sandwich

Low Carb Chicken Club Sandwich

Low Carb Chicken Club Sandwich

6 Lettuce Leaves (Iceberg)

6 oz Chicken Breast (cooked)

4 Slices of Bacon

4 oz Deli Ham

2 Slices Cheese

4 Slices Tomatoes

2 T. Mayonnaise

 

Cook the bacon and warm up the cooked chicken. Then cut the 6 large lettuce leaves into square(ish) shapes.  Lay 2 lettuce leaves onto a plate and spread 1/2 of the mayonnaise onto it. Next lay the ham, chicken and cheese on top. Cover the meat with another 2 lettuce leaves and spread the other 1/2 of the mayonnaise on top of them.. Place the tomato slices and bacon on top of that. Cover with the last two lettuce slices, then poke 4 tooth picks or skewers into the middle of each of the corners. Slice the sandwich into 4, by slicing corner to corner. This recipe makes 2 servings or 4 small sandwiches.

Quesadillas de Jaiba (Vercruz Style Blue Crab Quesadillas)

Quesadillas de Jaiba (Vercruz Style Blue Crab Quesadillas)

2 T. EVOO
1 White Onion, finely chopped
1-2 Jalapenos, thinly sliced
2 cloves Garlic, finely chopped
2 lb. Roma Tomatoes, finely chopped
½ lb. Crabmeat, cooked, shredded, clean of shell
1 T. White Wine Vinegar
12 Corn Tortillas
¾ C. Canola Oil

In a sauté pan, heat the olive oil over moderate heat. Sauté the onion and jalapeno chiles for two minutes. Add the garlic and sauté for 1 minute. Add the tomatoes and cook until they change color, about 10 minutes. Add the crabmeat and vinegar. Season with salt to taste. Reduce the heat to a simmer and cook until the liquid evaporates. Remove from the heat and set aside to cool. Heat the oil in a deep skillet over medium-high heat. Pass the tortillas briefly through the oil to make them soft and pliable. Quickly remove from the oil and transfer to paper towels to drain. Place two T. of stuffing in the center of each tortilla. Close the edges with a toothpick. Heat the oil again over medium-high heat and fry the quesadillas until golden brown, about 4 minutes. Drain on a wire rack to remove excess oil. Serve immediately.

Tomato, Chipolata, and New Potato Lunch (box) with Mustardy Vinaigrette

Tomato, Chipolata, and New Potato Lunch (box) with Mustardy Vinaigrette

Tomato, Chipolata, and New Potato Lunch (box) with Mustardy Vinaigrette

This is comfort food for work days: herby chipolatas (small spicy sausages), tangy tomatoes, and potatoes, all lightly coated in a mustardy dressing. If this doesn’t cheer you up at lunchtime, nothing will. And if you think your lunch box might leak, take the dressing in the screw-top jar you mixed it in and add it before eating.

 

1 tsp. English (or other strong) mustard

1 1/2 tsp. cider vinegar or white wine vinegar

2 T. canola or extra-virgin olive oil

A small pinch of sugar

Sea salt and freshly ground black pepper

About 4 cold boiled new potatoes, cut into chunks if large

A handful of sweet, ripe cherry tomatoes, halved

2 to 3 cold cooked herby chipolata or other small sausages, or sliced cooked large sausages

 

To make the dressing, whisk all the ingredients together in a bowl, or shake them in a small screw-top jar to combine. Put the potatoes and tomatoes in a bowl, drizzle over most of the dressing, and toss together. Transfer to your lunch box. Place the chipolatas on top and drizzle on the remaining dressing. Seal your lunch box and don’t forget to take a fork and napkin with you.

Savory Spinach Flan

Savory Spinach Flan

Savory Spinach Flan

1 lb. of spinach

1 lb. of milk

potatoes

3 oz. of horseradish

3 oz. of Parmigiano Reggiano cheese

2 T. of butter

2 T. of flour

4  eggs

Cornstarch

Breadcrumbs

Peanut oil

Salt

Garnish with fresh herbs or microgreens

To make spinach flan, first whisk the egg whites into peaks. Wash the spinach and boil in salted water for 3 minutes; let cool, then squeeze dry to produce a 12-oz mass, then blend in a blender. Dissolve the butter in a casserole dish, then mix in the flour; remove from the heat and add 3/4 cup milk; return to the heat, then season with salt and mix until the sauce comes together. Add the yolks to the sauce, followed by the blended spinach, the grated Parmesan cheese, and a pinch of salt; finally, gently mix in the egg whites. Grease 8 tartlet tins, sprinkle with breadcrumbs, and fill with the spinach mixture. Transfer to a water-filled baking dish, so that they are half immersed; bake for 40 minutes at 300°F.  Transfer to a water-filled baking dish, so that they are half immersed; bake for 40 minutes at 300°F. Peel the horseradish, grate, and cook for 4-5 minutes with 1 cup milk. Dissolve 1 tsp cornstarch in 2 tsp water and add to the horseradish; season with salt and mix together, then continue cooking for 1-2 minutes and strain the sauce. Peel the potatoes, cut into thin slices, and fry in plenty of Peanut oil for about 2 minutes. Serve the spinach flan with the chips and the horseradish sauce.

Apple Cheddar Bagel Broil

Apple Cheddar Bagel Broil

 

1 bagel

1/2 apple – sliced

1 tsp. butter

2 thin slices of cheddar cheese (American works too)

1 tsp. sugar

1 tsp. cinnamon

 

Preheat oven to 400 degrees.  Combine cinnamon and sugar together. Split bagel in half and lightly toast in oven or toaster. Spread a little butter on each half. Top each bagel with apple slices and a sprinkle with cinnamon-sugar. Place cheese slices on top and broil until cheese is bubbly.

Hawaiian Sandwiches

Hawaiian Sandwiches

 

16 slices of bacon

8 pieces toasted white bread

1 (20 oz. can) sliced pineapple — drained

8 slices Cheddar cheese.

 

Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain and set aside. Place 8 slices of toast on a baking sheet. Place a slice of pineapple, two slices of bacon and a slice of cheese on each. Broil until cheese is melted.

Smoked Salmon and Cream Cheese Roll-ups

Smoked Salmon and Cream Cheese Roll-ups

 

2 pieces soft lahvosh or flatbread (about 13 by 18 in. each)

1 carton (8 oz.) whipped cream cheese

2 tablespoons chopped parsley

Salt and pepper

12 ounces thin-sliced smoked salmon

1 English cucumber (about 8 oz.), rinsed and very thinly sliced

3/4 cup very thinly sliced red onion (about 4 oz.)

 

Place one piece of lahvosh on a sheet of plastic wrap. With a flexible spatula or a knife, spread about 1/2 cup cream cheese in a thin, even layer over entire surface of bread. Sprinkle with 1 tablespoon parsley, then lightly with salt and pepper. Arrange half the smoked salmon slices on top, leaving a 1-inch border along short ends of lahvosh. Arrange half the cucumber and onion slices evenly over salmon. Beginning at a short end, roll lahvosh as tightly as possible, taking care not to push filling forward as you go. Wrap tightly in plastic wrap. Repeat to fill, roll, and wrap second lahvosh. Chill rolls for at least 1 hour or up to 8 hours. Unwrap rolls and trim off about 1 inch from each end (save to eat later). Cut each roll into eight equal pieces and arrange on a platter

Roasted Vegetable Sandwich

Roasted Vegetable Sandwich

 

 

1 C. canned (in water) artichoke hearts, drained

Juice of 1/2 lemon

1 T. olive oil, preferably extra virgin

1 tsp. minced garlic

1 tsp. white wine vinegar

1/4 tsp. salt

Ground black pepper

 

2 portobello mushroom caps

1 zucchini, cut in 3″ segments, then sliced lengthwise

1 medium tomato, sliced

2 crusty multigrain rolls (4 ounces each), insides scooped out, or 2 slices whole grain bread

2 ounces fresh goat cheese

2 T. artichoke tapenade

 

To make the tapenade: In the bowl of a food processor fitted with a metal blade, combine the artichokes, lemon juice, oil, garlic, vinegar, and salt. Pulse about 8 times, scraping down the sides of the bowl as needed, or until the mixture is spreadable. Season to taste with pepper. Use a T. of tapenade per sandwich, retaining rest for another purpose. To make the sandwich: Preheat the oven to 400°F. Arrange the mushrooms and zucchini on a nonstick baking sheet. Roast for 10 minutes. Arrange the tomato slices on the same baking sheet and continue roasting, flipping the vegetables halfway through cooking, for 20 minutes, or until sizzling and any liquid is cooked away. Divide the sandwich fillings between the rolls, layering the mushrooms, then zucchini, cheese, tomato, and tapenade.

 

Yield: 2 servings

Calories: 240

Fat: 11g

Fiber: 9g

Italian Egg and Pepper Sandwich on Multigrain Bread

Italian Egg and Pepper Sandwich on Multigrain Bread

 

1 teaspoon olive oil 

1/4 cup sliced onion 

1/4 cup sliced green bell pepper 

pinch of dried oregano 

pinch of salt 

1 egg 

1 egg white 

1 slice multigrain country bread, toasted 

 

Heat the oil in a nonstick skillet over medium heat. Add the onion, pepper, oregano, and salt. Toss. Cook, tossing occasionally, for 5 minutes, or until softened. In a small bowl, beat the egg and egg white with a fork. Add to the skillet. Cook for 3 minutes, or until set on the bottom. Flip the mixture. Fold if necessary to make the egg mixture the same size as the bread slice. Cook for about 2 minutes, or until cooked through. Set atop the toast.

 

Yield: 1 serving

Calories: 227

Fat: 11g

Fiber: 5g

Mediterranean Veggie Burger

Mediterranean Veggie Burger

 2 large red leaf lettuce leaves 

2 grilled-vegetable soy burgers 

2 tablespoons goat cheese 

1 bottled roasted red pepper, halved 

1/2 cup broccosprouts 

1/2 cup baby spinach leaves 

 

Place the lettuce leaves onto a work surface, with the long sides facing you. With your fingers, press lightly to flatten the center of each. Prepare the burgers per the package directions for the microwave. Place one on the center of each lettuce leaf. Top each with 1 tablespoon of the cheese, 1/2 red pepper, and 1/4 cup each of the sprouts and spinach. Fold up the bottom and sides of each lettuce leaf to enclose the burgers. Serve immediately.  Note:  BroccoSprouts is a brand of sprouted broccoli seeds, created by scientists at Johns Hopkins University School of Medicine, that provide high levels of antioxidants. They are available in many supermarkets.

 

Yield: 2 servings

Calories: 140

Fat: 5g

Fiber: 5g

Skinny Monte Cristo

Skinny Monte Cristo

 

4 slices whole wheat bread, toasted 

3/4 oz low sodium deli ham (about 2 slices) 

3/4 oz low sodium deli turkey (about 2 slices) 

2 slices swiss cheese 

2 pinches nutmeg 

2 egg whites 

1/4 tsp confectioners’ sugar 

 

On two slices of toast, layer ham, turkey, and cheese. Sprinkle with freshly ground black pepper, to taste. Top with other slices of toast. Heat cast iron skillet over medium heat 2 minutes. In shallow bowl, slightly stir nutmeg into egg whites. Dip one side of a sandwich into egg whites and let excess drip off. Repeat on other side. Repeat with other sandwich. Coat skillet with cooking spray. Cook sandwiches until meat is warmed through, cheese is melting, and egg is cooked, about 3 minutes on each side. Slice diagonally. Dust with sugar and eat hot.

 

Yield: 2 servings

Calories: 190

Fat: 6g

Fiber: 5g

Chicken Cranberry Sandwich

Chicken Cranberry Sandwich

 

2 tbsp reduced-fat cream cheese, softened 

1 slice whole grain bread 

2 tbsp cranberry chutney 

1 oz thiney sliced reduced fat cheddar cheese 

2 oz thinly sliced chicken breast 

Apple slices 

Trimmed watercress or baby spinach leaves 

 

Smear 2 tablespoons softened reduced fat cream cheese onto 1 slice whole grain bread (toasted or untoasted). Spread 2 tablespoons cranberry chutney, sauce, or relish onto another toasted slice. Fill sandwich with thinly sliced reduced fat Cheddar cheese (about 1 ounce), thinly sliced chicken breast (about 2 ounces), apple slices, and a handful of trimmed watercress or baby spinach leaves.

 

Yield: 1 serving

Calories: 398

Fat: 13g

Fiber: 8g

Turkey in the Slaw Sandwich

Turkey in the Slaw Sandwich

 1 teaspoon canola oil 

2 teaspoons white wine vinegar 

Pinch of celery seeds 

1/2 cup finely shredded red or green cabbage 

1 slice seeded rye bread, toasted 

Honey mustard 

2 ounces thinly sliced roasted turkey breast 

Ground black pepper 

 

In a bowl, whisk the oil, vinegar, and celery seeds. Add the cabbage; toss to coat. 2. Lay the toast on a work surface. Spread lightly with mustard, if using. Top with the turkey and slaw. Season with pepper to taste. Serve right away.

 

Yield: 1 serving

Calories: 184

Fat: 6g

Fiber: 3g

Sloppy Toms

Sloppy Toms

1 1/2 teaspoons olive or canola oil 

1/2 finely chopped green bell peppe 

1/4 medium onion, finely chopped 

1 teaspoon minced garlic 

1 finely chopped rib celery 

8 ounces 99 percent lean ground turkey breast 

1 tablespoon red wine vinegar 

2 tablespoons tomato paste 

1 1/2 teaspoons brown sugar 

1/3 cup chopped tomatoes 

dash of nutmeg 

pinch of salt 

ground black pepper 

2 large whole wheat hamburger buns 

chopped scallions, for garnish 

 

Preheat the broiler. Heat the oil in a large skillet over low heat. Add the bell pepper, onion, garlic, and celery. Cover and cook, stirring occasionally, for about 7 minutes, or until the vegetables are softened and translucent. Push the vegetables to one side of the skillet. Raise the heat to medium-high. Add the turkey to the side without vegetables. Cook, stirring, about 7 minutes, or until almost cooked through. Combine the turkey and vegetables. Add the vinegar and stir. Add the tomato paste and sugar, if desired. Cook, stirring occasionally, about 4 minutes, or until lightly browned. Add the tomatoes, nutmeg, and salt. Season to taste with black pepper. Lower the heat and simmer for about 3 minutes, or until thickened. Open the buns and toast in a broiler until golden brown. Divide the meat between the buns. Garnish with scallions.

 

Yield: 2 servings

Calories: 306

Fat: 7g

Fiber: 5g

Roasted Pepper Roll-Ups

Roasted Pepper Roll-Ups

1 15-ounce can white kidney beans, rinsed and drained

1/2 of an 8-ounce package reduced-fat cream cheese (Neufchatel), softened

1/4 cup packed fresh basil

1 tablespoon fat-free milk

2 small cloves garlic, quartered

1/8 teaspoon freshly ground black pepper

1/3 cup roasted red sweet peppers, drained and finely chopped

6 6-inch flour tortillas

1 cup packed spinach leaves

 

For filling, in a blender or food processor combine the beans, cream cheese, basil, milk, garlic, and black pepper. Cover and blend or process until smooth. Stir in roasted sweet peppers. To assemble, spread about 1/3 cup of the filling evenly over each tortilla to within 1/2 inch of the edges. Arrange spinach leaves over filling to cover. Carefully roll tortillas up tightly. Cover and chill roll-ups for 2 hours to 24 hours. To serve, use a sharp knife to cut roll-ups crosswise into 1-1/2-inch slices. Serve immediately.

 

Yield: 6 servings

Calories: 173

Fat: 7g

Fiber: 4g

Peking Chicken Wraps

Peking Chicken Wraps

 

1/2 cup uncooked brown rice

2 teaspoons dark sesame oil

4 green onions, sliced

1/4 lb snow peas, trimmed

1 cup finely shredded cabbage

1 cup shredded carrot

2 tablespoons unseasoned rice vinegar

2 teaspoons grated gingerroot

6 whole wheat tortillas (10- to 12-inch diameter)

6 tablespoons hoisin sauce

2 cup shredded cooked chicken breast

 

Cook rice according to package directions; set aside.  Meanwhile, in medium nonstick skillet, heat oil over medium-high heat. Add green onions; cook and stir 1 minute or until wilted. Stir green onions into cooked rice.  Fill 2-quart saucepan half full of water; heat to boiling. Add snow peas and cook 30 seconds. Drain and rinse with cold water until cool. Pat dry and cut lengthwise into thin strips. In medium bowl, stir together snow peas, cabbage, carrot, rice vinegar and gingerroot.  To assemble wraps, lay tortillas on work surface. Spread each with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip along the bottom of each tortilla, 1 inch from edge. Divide rice and vegetable mixtures evenly over chicken. Fold over bottom edge of each tortilla to cover filling. Fold sides in and continue to roll up tightly, burrito style. Cut each in half crosswise with a serrated knife to serve.

 

Yield: 6 servings

Calories: 350

Fat: 7g

Fiber: 8g

Deluxe Roast Beef Sandwich

Deluxe Roast Beef Sandwich

1 T. light mayonnaise
2 tsp. prepared horseradish
2 tsp. chili sauce
2 (1-oz.) slices whole grain rye bread
1 romaine lettuce leaf
3 oz. thinly sliced deli roast beef
2 (1/4-inch-thick) slices tomato
1 (1/8-inch-thick) slice red onion, separated into rings

Combine first 3 ingredients. Spread mayonnaise mixture on one bread slice. Top with lettuce leaf, roast beef, tomato slices, onion, and remaining bread slice.

Yield: 1 serving
Calories: 412
Fat: 12.7g
Fiber: 5.6g

Flaxseed Falafel Sandwich

Flaxseed Falafel Sandwich

1/3 C. flaxseed
1 (19-oz.) can chickpeas (garbanzo beans)
2 garlic cloves, crushed
1/4 C. chopped fresh parsley
2 T. fresh lemon juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. ground coriander
1/4 tsp. ground red pepper
1/4 C. dry breadcrumbs
1 T. flaxseed
1 large egg white, lightly beaten
1 tsp. olive oil
Cooking spray
4 (6-inch) pitas, cut in half
8 curly leaf lettuce leaves
Mediterranean Chopped Salad
1/2 C. plain fat-free yogurt

Place 1/3 C. flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 C. flaxseed meal; set flaxseed meal aside. Drain chickpeas over a bowl, reserving liquid. Place chickpeas, garlic, and 1 T. reserved liquid in blender; pulse 5 times or until coarsely chopped. Add flaxseed meal, parsley, and next 5 ingredients (parsley through red pepper); pulse just until mixture is combined. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Combine breadcrumbs and 1 T. flaxseed in a shallow dish. Dip patties in egg white; dredge in breadcrumb mixture. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes on each side or until browned. Line each pita half with a lettuce leaf; fill each pita half with 1 patty and about 3 T. Mediterranean Chopped Salad. Top each with 1 T. yogurt. (Totals include Mediterranean Chopped Salad)

Yield: 4 servings
Serving size: 2 pita halves

Calories: 507
Fat: 14.4g
Fiber: 9.9g

Classic Fish Sandwich with Tartar Sauce

Classic Fish Sandwich with Tartar Sauce

Fish:
1/3 C. cornmeal
1/3 C. all-purpose flour
1 T. water
1/4 tsp. salt
1/8 tsp. black pepper
1 garlic clove, minced
1 large egg
6 (5-oz.) grouper fillets (1 inch thick)
Cooking spray

Sauce:
1/2 C. light mayonnaise
1/3 C. sweet pickle relish
1/4 C. finely chopped shallots
2 T. capers
1 T. Dijon mustard
2 tsp. grated lemon rind

Remaining ingredients:
6 (2-oz.) hamburger buns, split and toasted
3 C. thinly sliced iceberg lettuce

Preheat oven to 400�. To prepare fish, combine cornmeal and flour in a shallow dish, stirring with a whisk. Combine water and next 4 ingredients (water through egg) in another shallow dish, stirring with a whisk. Dip 1 fillet in egg mixture; dredge in cornmeal mixture. Place fillet on a jelly roll pan coated with cooking spray. Repeat procedure with remaining fillets, egg mixture, and cornmeal mixture. Bake at 400� for 25 minutes or until fish flakes easily when tested with a fork, turning once. To prepare sauce, combine mayonnaise and next 5 ingredients (mayonnaise through rind). Spread about 2 T. sauce over bottom half of each bun; top each serving with 1/2 C. lettuce and 1 fillet. Cover with top halves of buns.

Yield: 6 servings
Calories: 464
Fat: 12.9g
Fiber: 2.9g

Chicken-and-Brie Sandwich with Roasted Cherry Tomatoes

Chicken-and-Brie Sandwich with Roasted Cherry Tomatoes

1 tsp. olive oil
2 C. halved cherry tomatoes (about 1 lb.)
2 T. balsamic vinegar
1 T. chopped fresh thyme
1/4 tsp. kosher salt
1/8 tsp. black pepper
1/4 C. low-fat mayonnaise
1 T. whole-grain Dijon mustard
1 garlic clove, minced
1 (16-oz.) loaf French bread, cut in half horizontally
3 oz. Brie cheese, sliced
3 C. shredded cooked chicken breast (about 1 lb.)
2 tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1/8 tsp. kosher salt
2 C. fresh spinach

Preheat oven to 300�. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add tomatoes; cook 4 minutes, stirring once. Remove from heat; stir in 2 T. vinegar. Sprinkle tomatoes with thyme, 1/4 tsp. salt, and pepper. Wrap handle of pan with foil; bake at 300� for 15 minutes. Keep warm. Combine mayonnaise, mustard, and garlic in a small bowl. Spread mayonnaise mixture evenly over top half of bread loaf. Spoon tomatoes evenly over bottom half of loaf. Arrange Brie over tomatoes; top with chicken. Combine 2 tsp. oil, 1 tsp. vinegar, and 1/8 tsp. salt in a medium bowl, stirring with a whisk. Add spinach, tossing gently to coat. Top chicken with spinach mixture; replace top half of bread. Cut loaf into 6 pieces.

Yield: 6 servings
Calories: 440
Fat: 12.3g
Fiber: 3.9g

California Chicken Sandwich

California Chicken Sandwich

Citrus mayonnaise:
1/3 C. fat-free mayonnaise
2 T. thawed orange juice concentrate
1 tsp. lime juice
1/2 tsp. ground cumin
1/8 tsp. hot sauce

Sandwiches:
4 (4-oz.) skinned, boned chicken breast halves
1/4 tsp. salt
1/8 tsp. black pepper
Cooking spray
8 (1 1/2-oz.) slices diagonally cut sourdough bread, toasted
4 small romaine lettuce leaves
2 plum tomatoes, each cut lengthwise into 4 slices
1 peeled avocado, cut into 8 wedges

To prepare citrus mayonnaise, combine first 5 ingredients in a small bowl. To prepare the sandwiches, sprinkle chicken with salt and pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat; add chicken. Cook 5 minutes on each side. Reduce heat to low. Cover; cook 5 minutes or until done. Remove from heat. Cut chicken diagonally across grain into thin slices. Spread 1 T. citrus mayonnaise on each of 4 bread slices. Top with 1 lettuce leaf, 1 chicken breast half, 2 tomato slices, 2 avocado wedges, and remaining bread slices.

Yield: 4 servings
Calories: 432
Fat: 8.9g
Fiber: 2.8g

Barbecued Tempeh Sandwiches Smothered with Peppers and Onions

Barbecued Tempeh Sandwiches Smothered with Peppers and Onions

1/3 C. ketchup
1 T. brown sugar
1 1/2 tsp. vegetable oil
1 1/2 tsp. cider vinegar
1 tsp. Dijon mustard
1/4 tsp. chili powder
1/4 tsp. low-sodium soy sauce
1/4 tsp. hot sauce
1 garlic clove, minced
1 (8-oz.) package tempeh
1 red bell pepper, cut in half
1 yellow bell pepper, cut in half
1 red onion, cut into 1/2-inch-thick slices
Cooking spray
4 (1 1/2-oz.) hamburger buns

Prepare grill. Combine first 9 ingredients in a small bowl, stirring with a whisk. Cut tempeh in half lengthwise; cut slices in half. Brush tempeh slices, bell peppers, and onion with the ketchup mixture. Place on grill rack coated with cooking spray; grill 4 minutes on each side or until the tempeh is thoroughly heated. Remove the tempeh, bell peppers, and onion from grill. Cut bell peppers into 1/2-inch-wide strips; separate onions into rings. Place 1 tempeh slice on bottom half of each bun. Top each tempeh slice with one-fourth of bell peppers, one-fourth of onion, and top half of bun.

Yield: 4 servings
Calories: 309
Fat: 8.7g
Fiber: 3g

Grilled Vegetable and Mozzarella Sandwiches

Grilled Vegetable and Mozzarella Sandwiches

3 C. (1/8-inch-thick) diagonally cut zucchini (about 1 lb.)
3 (1/8-inch-thick) slices red onion
1 red bell pepper, seeded and cut into 4 pieces
2 T. balsamic vinegar
1 tsp. extravirgin olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Cooking spray
1 (1-lb.) loaf ciabatta, cut in half horizontally
1 C. gourmet salad greens
5 oz. fresh mozzarella cheese, sliced
8 fresh basil leaves

Prepare grill to medium-high heat. Combine first 7 ingredients in a large bowl, tossing to coat. Remove vegetables from bowl, reserving vinegar mixture. Place the onion and bell pepper on grill rack coated with cooking spray; grill 7 minutes on each side or until tender. Grill zucchini 3 minutes on each side or until tender. Hollow out bottom half of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Layer grilled vegetables, greens, cheese, and basil in bottom of loaf; drizzle reserved vinegar mixture on top. Cover with top of the bread; press lightly. Place filled loaf on grill rack; grill 4 minutes on each side or until cheese melts. Cut into quarters.

Yield: 4 servings
Serving size: 1 sandwich quarter

Calories: 338
Fat: 11.1g
Fiber: 4.4g

Grilled Turkey and Swiss Sandwiches

Grilled Turkey and Swiss Sandwiches

1/4 C. mango chutney
8 (1 1/2-oz.) slices hearty white bread
4 (1-oz.) slices reduced-fat Jarlsberg cheese
4 oz. thinly sliced smoked turkey breast
1/3 C. fat-free milk
1 large egg
Cooking spray

Spread about 1 tsp. mango chutney over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide turkey evenly over cheese. Top with remaining 4 bread slices, chutney side down. Combine milk and egg in a shallow dish. Dip both sides of each sandwich into milk mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Cook sandwiches 3 minutes on each side or until lightly browned.

Yield: 4 servings
Calories: 466
Fat: 13.3g
Fiber: 2g

Striped Ribbon Sandwiches

Striped Ribbon Sandwiches

Vegetable cooking spray
2 1/2 C. chopped red bell pepper
1/2 C. chopped onion
1 T. tomato paste
1/8 tsp. salt
1/8 tsp. black pepper
3/4 C. seeded and coarsely shredded peeled cucumber
1/2 C. nonfat cream cheese
1/2 C. (2 oz.) crumbled blue cheese
1/8 tsp. salt
1/8 tsp. ground red pepper
16 (1/2-oz.) slices very thin white bread
8 (1/2-oz.) slices very thin whole-wheat bread
Parsley sprigs (optional)

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add bell pepper and onion; saute 4 minutes or until tender. Combine bell pepper mixture, tomato paste, 1/8 tsp. salt, and black pepper in food processor, and process until smooth. Return mixture to skillet, and cook over medium-high heat 3 minutes or until thickened. Spoon mixture into a bowl, and let cool; cover and chill. Place cucumber on several layers of paper towels; cover with additional paper towels, pressing until barely moist. Combine the cream cheese, blue cheese,1/8 tsp. salt, and ground red pepper in a small bowl, stirring until smooth. Stir in cucumber; cover and chill. Spread 2 T. bell pepper mixture over each of 8 slices of white bread; top each with a slice of wheat bread. Spread 2 T. cucumber mixture over each slice of wheat bread; top with remaining white bread. Trim crusts from sandwiches. Cut each sandwich into quarters, making rectangles, squares, or triangles. Garnish with parsley sprigs, if desired. Note: If made ahead, cover sandwiches with a slightly damp paper towel and plastic wrap, and place in an airtight container.

Yield: 32 servings
Serving size: 1 sandwich

Calories: 33
Fat: 0.8g
Fiber: 0.4g

Roast Beef-and-Blue Cheese Sandwich

Roast Beef-and-Blue Cheese Sandwich

2 T. nonfat mayonnaise
1 T. Dijon mustard
1/4 tsp. pepper
2 (2-oz.) onion sandwich buns, sliced
2 romaine lettuce leaves
4 tomato slices
4 green bell pepper rings
4 red onion slices
4 oz. thinly sliced lean deli roast beef
2 T. (1/2 oz.) crumbled blue cheese

Combine mayonnaise, mustard, and pepper, and stir well; spread on cut sides of sandwich buns. Line the bottom half of each sandwich bun with a lettuce leaf; top each with tomato slices, bell pepper rings, onion slices, roast beef, blue cheese, and top halves of buns.

Yield: 2 servings
Calories: 309
Fat: 10.7g
Fiber: 2.5g

Parmesan-Herb Crusted Tofu Sandwich

Parmesan-Herb Crusted Tofu Sandwich

Tofu:
1 (14-oz.) package firm tofu, drained
1 C. breadcrumbs (about 2 slices stale bread)
1/4 C. (1 oz.) grated fresh Parmesan cheese
1 tsp. dried marjoram
1/2 tsp. dried savory
1/4 tsp. dried thyme
1/4 tsp. black pepper, divided
1/4 C. fat-free milk
1/8 tsp. salt
2 large egg whites, lightly beaten
1/4 C. all-purpose flour
Cooking spray

Remaining ingredients:
3 T. light mayonnaise
1 T. chopped fresh chives
1 tsp. low-sodium soy sauce
1 small garlic clove, minced
4 (2-oz.) sesame buns
4 romaine lettuce leaves
12 (1/4-inch-thick) slices plum tomato

To prepare tofu, cut crosswise into 12 slices. Place a large nonstick skillet over medium heat. Add tofu; cook 5 minutes on each side. Remove tofu from pan; cool to room temperature. Combine the breadcrumbs, Parmesan, marjoram, savory, thyme, and 1/8 tsp. pepper. Combine 1/8 tsp. pepper, milk, salt, and egg whites. Place flour in a shallow dish; dredge 1 tofu slice in flour. Dip in milk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining flour, tofu, milk mixture, and breadcrumb mixture. Place a nonstick skillet coated with cooking spray over medium heat until hot. Add tofu; saut� 3 minutes on each side. Combine mayonnaise, chives, soy sauce, and garlic. Spread 1 T. mayonnaise mixture evenly over cut sides of each bun. Arrange 1 lettuce leaf and 3 tomato slices over bottom half of each bun; top each with 3 tofu slices. Cover with tops of buns. Serve immediately. The secret to this dish is to slice the tofu very thin, then bread it thickly. Water-packed firm tofu works best here; the silken tofu is just too delicate, unless you’re immensely careful.

Yield: 4 servings
Calories: 459
Fat: 14.4g
Fiber: 4.4g

Garden Grilled Cheese

Garden Grilled Cheese

8 tsp. Dijon mustard
8 (1-oz.) slices sourdough bread
1 C. (4 oz.) shredded reduced-fat sharp cheddar cheese
1/2 C. drained canned artichoke hearts, sliced
1 1/3 C. sliced bottled roasted red bell peppers
Cooking Spray

Spread 2 tsp. mustard on 1 bread slice; top with 1/4 C. cheese, 2 T. artichokes, 1/3 C. bell peppers, and 1 bread slice. Repeat procedure with remaining mustard, bread, cheese, artichokes, and bell peppers. Heat a large nonstick skillet coated with cooking spray over medium heat until hot. Add sandwiches to skillet; cook 2 minutes on each side or until golden brown. To flatten the sandwiches as they cook, place another skillet on top of them.

Yield: 4 sandwiches
Calories: 264
Fat: 7.6g
Fiber: 0.9g

Olive-Tomato Grilled Cheese Sandwiches

Olive-Tomato Grilled Cheese Sandwiches

8 (1/2-oz.) slices provolone cheese
8 (1 1/2-oz.) slices sourdough bread
2 T. olive spread (such as Lindsay Olivada)
16 large basil leaves
8 (1/4-inch-thick) slices tomato
Cooking spray

Heat a large nonstick skillet over medium heat. To prepare each sandwich, place 1 cheese slice on 1 bread slice. Spread 1 1/2 tsp. olive spread over cheese. Top with 4 basil leaves, 2 tomato slices, 1 cheese slice, and 1 bread slice. Repeat procedure with remaining bread, cheese, olive spread, basil, and tomato. Lightly coat outside of bread with cooking spray. Add 2 sandwiches to pan; cook 3 minutes on each side or until golden brown. Repeat procedure with remaining sandwiches.

Yield: 4 servings
Calories: 353
Fat: 11.2g
Fiber: 3.1g

Basil Lobster Wrap

Basil Lobster Wrap

1/4 C. reduced-fat mayo
2 tsp. fresh lemon juice
1/4 tsp. Dijon mustard
1/8 tsp. kosher salt
1/8 tsp. coarsely ground black pepper
1/3 lb. lobster meat, cut into 1/2-inch pieces
2 T. minced celery
1 T. chopped fresh basil
2 (8-inch) 98% whole wheat flour tortillas
2 Boston lettuce leaves
1 small tomato, sliced

In a medium bowl, wisk together mayo, lemon juice, mustard, salt and pepper. Add lobster, celery and basil; mix to combine. Warm tortillas according to package directions. Line with lettuce; spoon lobster salad down center and top with tomato. Roll up, fasten with toothpicks, and cut diagonally in half.

Yield: 2 servings
Calories: 299 cal
Fat: 10g
Fiber: 11g

Caterpillar Sandwiches

Caterpillar Sandwiches

1 medium carrot or green pepper or yellow sweet pepper

6 spinach tortillas (7-8 inches)

3/4 C. peanut butter or cream cheese

1/3 C. grape jelly or strawberry jelly

6 cherry tomatoes

1 oz. cheddar cheese, cut into 12 matchstick pieces

Use a vegetable peeler to peel carrots, Use a sharp knife to cut carrot crosswise into fourths. Cut 1-inch matchstick pieces of carrot or pepper (you should have 48 sticks).  Use a table knife to spread each tortilla with 2 T. of the peanut butter or cream cheese and about  1 T. of the jelly. Roll up tortillas to form spirals; press lightly to seal. Put the rolled tortillas on a cutting board. Cut each tortilla crosswise into five pieces.  On each of the six plates, arrange five tortillas pieces side to side, in a wavy line, with cut side down to resemble a caterpillar. To make a caterpillar head put a tomato at the end and insert pieces of cheddar cheese in tomato for antennae. To make legs, arrange four carrot sticks on each side of caterpillar.

Yield: 6 servings

Calories: 328

Fat: 13.8g

Fiber: 2.7g

Nutritional information based on carrot, peanut butter, and normal fiber tortilla.  Obviously you can manipulate those numbers by using (fat free or low fat) cream cheese, a high fiber tortilla, etc.

Pesto Arugula Wraps

Pesto Arugula Wraps

 

2 sheets lahvosh flatbread (or Substitute 4 flour tortillas (10 in. wide).)

1 C. pesto

12 ounces fresh mozzarella cheese, thinly sliced

6 C. lightly packed arugula (about 3 oz.)

 

Lay lahvosh on a work surface with longest sides parallel to surface edge and smooth, lighter sides up. Spread each with 1/2 C. pesto. On each sheet, place half of cheese slices on two-thirds of pesto, leaving 2 in. uncovered at top edge for sealing. Cover cheese with arugula. Starting with bottom edge, roll up each lahvosh and press to seal edge, securing with toothpicks if needed. Slice each roll into 1-in. pieces, remove toothpicks if used, and arrange on a platter. Makes about 32 pieces.

Yellow Tomato Custard

Yellow Tomato Custard

 

 

2 pounds of ripe yellow tomatoes, cut into large chunks

5 large eggs

1-2 teaspoons of olive oil

1 teaspoon of salt

A small pinch of saffron (optional)

2 tablespoons of grated hard cheese of your choice (Parmesan, Asiago, Pecorino, Myzithra, etc.)

 

In a flat skillet (more surface area allows better and faster evaporation), sauté the yellow tomato chunks in olive oil over medium-high heat until they are soft and start to fall apart. Continue to cook for 10 minutes to allow the tomatoes to get really soft and thicken up a bit; stirring frequently. You want the tomato purée to reduce down to approximately 2 cups Meanwhile, grease your baking container(s) with softened butter and arrange them in a deep, large baking pan. Preheat the oven to 325 °F. After cooking the tomatoes for 10 minutes, take the skillet off the heat and allow the tomatoes to cool down for 5 minutes. Measure out only 2 cups of the tomato purée and put it into a blender, add the eggs, salt, and saffron; liquefy. Put the liquefied mixture through a fine-meshed strainer. You should end up with 4 cups of the custard mixture. Pour the custard into prepared container(s). Put the large baking pan in which you have put the filled container(s) into the preheated oven. carefully pour boiling water into the large pan just until the inner container(s) is/are half-way submerged. Bake until the custard is set around the edges and is slightly jiggly in the middle. Baking times vary depending on the size of your containers. It takes exactly 30 minutes for the custard to set in an 11×7 ceramic baking dish.

Pimiento-Ham Spread

Pimiento-Ham Spread

 

4 C. (16 ounces) shredded reduced-fat extra sharp cheddar cheese

1 C. diced baked ham (about 5 ounces)

2/3 C. fat-free mayonnaise

1/4 C. finely chopped Walla Walla or other sweet onion

1 (4-ounce) jar diced pimiento, drained

 

Combine all ingredients in a large bowl, stirring well. Cover and chill.

Kamut Salad

Kamut Salad

 

 

Cook in chicken broth:

 

1 1/2 Cups Kamut or Wheat Berries

 

Drain and cool completely.  If using Kamut, cook at least 2 hours on low.

 

In large mixing bowl combine kamut along with:

 

1 Cup assorted Toasted Nuts & Seeds I used a quarter cup of each: Flax Seeds, Almond Slices, Sunflower Seeds and Walnuts

1 Cup assorted Dried Fruits cut small – I used a quarter cup of each:  Currants, Craisins, Dates and Figs

1/2 Cup Chopped Parsley

1/2 Cup Thin Sliced Green Onions

1-2 T. Minced Garlic

1 T. Oregano.

 

In separate mixingb owl or in a small cuisinart combine

 

2 T. Balsamic Vinegar

2 T. Soy Sauce

2 T. Worcestershire

1 T. Honey

2 tsp Dijon Mustard

Fresh Ground Black Pepper

 

Start whisking or turn on blender and slowly pour in

 

3 T. Olive Oil

 

Once combined, add dressing to salad – stir it up and let it sit in the fridge over-night for optimal flavor.

Grilled Queso Fresco Cheese Sandwich with Green Chiles

Grilled Queso Fresco Cheese Sandwich with Green Chiles

 

 

4 T. olive oil, divided

1 can green chiles, chopped

1 medium onion, diced

Bread – 8 slices – I did use some great chiabatta bread but use what you have

1 package Queso Fresco cheese; ours was 12 oz.

Chipotle aioli

1/4 cup Mayonnaise

Adobo chile sauce
Combine sauce with mayonnaise to taste…some like it hot!

 

Dice onion and saute in 2Tbsp of olive oil until translucent, about 5-7 minutes.  Add green chiles, salt and pepper and cook at low temperature for 10 minutes to meld flavors.  Brush bread slices on one side with olive oil. Place four bread slices with olive oil side down in skillet. Layer cheese on top of bread, top with chile/onion mixture.  Slather 2nd piece of bread with Chipotle mayonnaise.  Top cheese and chile mixture with 2nd bread layer, olive oil side facing up. Grill til browned on both sides and cheese is melted.  Note:  I must admit, I did wish I had some bacon on hand…adding a couple of slices of crisp bacon to each sandwich would still make this an easy and delicious dish!