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Sandwiches A meal in a small package

August 31, 2010

One of the major comfort foods that are quick and easy to prepare are sandwiches. Why? Sandwiches are fast, easy to prepare, and cost very little money. However, not all sandwiches are created equal. Some sandwiches are healthier than others. There are three main aspects to a sandwich: the bread, the spread, and the filling. The foundation of a sandwich is the bread. When buying your bread try to buy the whole wheat or whole grain variety. Whole grains provide more heart-healthy fiber than regular white bread.
The next thing that goes on a sandwich is the spread. When choosing salad dressings, mayonnaise, or cream cheese as a spread, try to buy the “light” versions. These will contain less calories and fat than the regular versions. If you want to be adventurous, try using different types of mustard such as honey, spicy, deli mustard, and dijon mustards which add additional flavor to the sandwich. Other spreads are peanut butter, jelly, butter, vinegar, olive oils, and even vegetable or olive spread such as on a muffuletta.
Finally, the bulk of the sandwich is made of fillings. When it comes to sandwich fillings, the possibilities are endless. Some of the healthier options are fresh vegetables, turkey, tuna, chicken, and ham. Vegetables will provide additional vitamins and minerals to the sandwich. Peanut butter, cheese, meats, poultry, and fish will add extra protein. Eating a healthy sandwich is a great idea for lunch or dinner. What if you don’t have time to make one during your busy day? Try making a sandwich the night before. After making the sandwich, place it in a container, foil, or sandwich bag and place it into the refrigerator. The refrigerator will keep it cool and ensure that it will be safe to eat the next day. Sandwiches come in a variety of shapes, sizes, and flavors. People of all ages can find a sandwich that is healthy and delicious to them. To make your tasty and healthy sandwich, follow these tips, be creative, and don’t forget to have fun!

Recipe of the Week
By Pamela Redwine

Roast Beef and Blue Cheese Sandwiches

Have the deli thinly slice or even shave the roast beef to create a taller sandwich.

2 tablespoons fat-free mayonnaise
1 tablespoon Dijon mustard
1/4 teaspoon black pepper
2 (2-ounce) onion sandwich buns, split
2 romaine lettuce leaves
4 (1/4-inch-thick) slices tomato
4 green bell pepper rings
4 (1/4 inch thick) slices red onion
4 ounces thinly sliced lean deli roast beef
2 tablespoons (1/2 ounce) crumbled blue cheese

Combine first 3 ingredients in a bowl; stir well. Spread evenly over cut sides of buns. Arrange lettuce leaves and next 4 ingredients over bottom halves of buns; top with cheese and top halves of buns. Yield: 2 servings.

Exchanges: 2 starch, 11/2 med-fat meat, 1 veg
Per serving: Cal 309, Protein 18.6g, Fat 10.7g, Carbs 35.1g, Fiber 2.5g, Cholesterol 5mg, iron 2mg, sodium 1,133mg, calcium 53mg.

Recipe Source: Southern Living Light and Easy Comfort Food

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