Food
Nutrition News
Posted: 9/17/2010
 Delicious and nutritious sandwiches of cheese and vegetables can make a lovely lunch or snack. (NAPSI) - Keeping your family happily and healthfully satiated can be easier than you may think, if you follow a few simple steps from certified nutritional consultant, cookbook author and awardwinning journalist Janet Zappala:
"Start with small changes. For example, use lower-fat cheese, like Jarlsberg Lite--which is an excellent source of calcium--and lighter condiments or trans fat−free butter alternatives, all of which add great flavor. Bulk up sandwiches with fresh produce rather than processed meats, and instead of white-flour breads and pastas, choose whole grain varieties for beneficial fiber and nutrients. Raw sugar and natural honey contain essential vitamins and minerals that are stripped from refined white sugar. Also, try baked sweet potato 'fries,' a tasty, nutritious substitute for French fries. These are just a few little things that can add up to a healthier you!"
This Veggie Sandwich--excellent for any time--is one of the many delicious, lighter, home-style recipes featured in Zappala's newest cookbook, "My Italian Kitchen-Home-Style Recipes Made Lighter & Healthier," available at www.janetzappala.com, www.addicusbooks.com, amazon.com and bookstores.
VEGGIE SANDWICH
- Light mayonnaise and/or mustard
- 2 slices whole grain bread
- 2 slices low-fat roasted turkey breast
- 2 slices Jarlsberg Lite cheese
- 4 slices ripe Roma tomato
- 4 slices avocado
- Handful of broccoli or alfalfa sprouts
- Salt and pepper to taste
Spread mayonnaise and/or mustard on one slice of bread. Layer the bread with roasted turkey slices, cheese, tomato, avocado, sprouts, and salt and pepper to taste. Top with the remaining bread slice. Cut the sandwich in half. Serve with fresh fruit and whole grain chips. For Hot Sandwich: Set toaster oven temperature on toast/broil. Spread mayonnaise and/or mustard on one slice of bread. Layer the bread with roasted turkey slices, cheese and tomato. Place the sandwich in the toaster oven; set on broil for 7 minutes. After 4 minutes, place remaining bread slice in the oven beside the first slice. When done, remove both slices from the oven. Add the avocado and sprouts, season with salt and pepper, and top with the remaining bread slice. Cut the sandwich in half and serve. Calories: 238, Total Fat: 13g, Sodium: 262mg, Carbohydrates: 32g, Protein: 18g, Fiber: 7g. |
