The Observer, March 28, 2008
Volume XL, Issue 22
Lighten Up: Sandwich simplicity
It is often difficult to find the time to sit down and eat a healthy lunch. It is so easy to grab a fast food chicken sandwich or quick burger to eat at your desk. But, this is not a habit any of us should be permanently establishing. If you are willing to take a few extra minutes before going to bed at night, or to wake up a few minutes early, a homemade sandwich is a great solution to an unhealthy habit. I have listed a few ideas for some delicious sandwiches that can be prepared ahead of time and will be ready when lunchtime comes around, whether you are on the run or eating at that desk.
Simply Delicious Turkey Sandwich
2 slices whole wheat bread
4 slices low sodium turkey
1 slice part skim American, mozzarella, or provolone cheese
1 slice fresh tomato
2 pieces lettuce
Optional condiment – honey mustard, horseradish sauce, or salad dressing Spray
This sandwich could also be made with ham or chicken. Check for low-sodium options at the meat counter and for the weekly special. This sandwich is also delicious toasted. Just place the turkey and the cheese on the bread, spritz the outside of each slice of bread with olive oil, then place in a toaster oven until golden brown. Add the lettuce, tomato and your favorite condiment.
The Vegetarian Option
Green Pepper, sliced
Red Pepper, sliced
Cucumber, sliced
Mushrooms
Spinach, ½ cup
Tomato, sliced
Hummus, such as roasted red pepper
Whole wheat pita pocket
This sandwich can be made with just about any mixture of vegetables and with any flavor of hummus. Just use whatever vegetables you have in the refrigerator, and don't be afraid to try some different flavors of hummus. As for the pita, whole wheat is a great option, but also try flavored tortillas such as spinach and sun-dried tomato. Just try to find smaller sized pitas. Other options include adding shredded cheese, such as provolone or pepper jack.
Southwestern Wrap
Black or pinto beans
Shredded leftover chicken, seasoned with chipotle seasoning
Salsa
Lettuce, chopped
Corn
Shredded cheese, Mexican or Cheddar, part-skim or reduced-fat
Flour tortilla
Simply combine all of the ingredients in a flour tortilla and serve cold. These ingredients are also great over lettuce as a taco salad, served with a few broken tortilla chips on top.
Chicken Salad
Ingredients:
2 cups cooked shredded chicken
1/4 cup fat-free mayonnaise
1/2 cup red grapes, halved
1/2 cup celery, chopped
1 teaspoon Lawry's seasoning salt
Slivered almonds, to taste
Pepper, to taste
In a medium-sized bowl combine chicken and mayonnaise.
Fold in celery, grapes, and almonds.
Add salt and pepper to taste.
This recipe could also be made with canned tuna. Although this sandwich takes some time to assemble, it also makes a great dinner, served with a side salad. Take the time to make this on Sunday night, and use the leftovers for lunch the next few days!
Take the time to make a sandwich and turn your lunchtime temptations into anticipation for a delicious and healthy meal. Combine any of these sandwiches with a piece of fruit and yogurt on the side for a healthy and delicious lunchtime alternative.
