Saturday, 25 July 2015

Sandwich Recipes Under 300 Calories

Prosciutto, Lettuce, and Tomato Sandwiches

Update the traditional BLT sandwich with this scrumptious stacker. The grocery deli will slice prosciutto in very thin pieces, making three ounces of the good stuff more than enough for four sandwiches.


Prosciutto, Lettuce, and Tomato Sandwiches Recipe
(1-ounce) slices 100% whole-grain bread 
1/4 cup canola mayonnaise 
2 tablespoons chopped fresh basil
1 teaspoon Dijon mustard
small garlic clove, minced
1 cup baby romaine lettuce leaves 
(1/4-inch-thick) slices tomato 
3 ounces very thin slices prosciutto


1. Preheat broiler.
2. Arrange bread slices in a single layer on a baking sheet. Broil bread 2 minutes on each side or until toasted.
3. Combine mayonnaise, basil, mustard, and garlic; spread mayonnaise mixture evenly over 4 bread slices. Layer 1/4 cup lettuce and 2 tomato slices over each serving; top evenly with prosciutto and remaining bread.
Fruit salad: Combine 1 teaspoon fresh lime rind, 1 tablespoon fresh lime juice, 1 tablespoon honey, and a dash of salt; drizzle over 4 cups mixed precut fruit.

Warm Prosciutto-Stuffed Focaccia

Only six ingredients are needed for this stuffed sandwich recipe. Purchase focaccia bread at your supermarket's bakery or give ciabatta bread or an Italian round loaf a try.


(9-ounce) round loaf focaccia bread
3 ounces thinly sliced prosciutto*
4 ounces thinly sliced Muenster cheese
(6-ounce) package fresh baby spinach
1/4 cup bottled roasted red bell peppers, drained
2 tablespoons light balsamic vinaigrette


Cut bread in half horizontally, using a serrated knife. Top bottom bread half with prosciutto and next 3 ingredients. Drizzle with balsamic vinaigrette; cover with top bread half. Wrap in aluminum foil; place on a baking sheet.

Bake at 350° for 15 minutes or until warm. Cut focaccia into six wedges. Serve immediately.
*6 ounces of ham may be substituted for prosciutto for approximately the same amount of calories.

Red Onion and Kalamata Olive Tuna Sandwich

Tuna salad gets a tangy makeover and a bite of crunch in this tasty stacker. At only 145 calories, you can pick your favorite roll or pita on which to enjoy this tasty lunch spread.


6-ounce cans of tuna packed in water (drained)
1 tablespoon extra-virgin olive oil
1/4 teaspoon black pepper
1/2 small red onion, thinly sliced
1/4 cup roughly chopped kalamata olives


In a medium bowl, combine the tuna, pepper, olive oil, onion, and olives. Spread the mixture on your favorite bread or roll.

Pulled Chicken Sandwiches

Bring home the bold and delicious flavor of your favorite BBQ joint. Add a few pickles and you're ready to enjoy.

Black Pepper and Molasses Pulled Chicken Sandwiches

Make a homemade sauce that delivers great barbecue taste: Chili powder and cumin add smokiness, while ketchup and molasses provide sweetness. 'Cue lovers in North Carolina put the slaw on the sandwich. Try it for a change.


3 tablespoons ketchup
1 tablespoon cider vinegar
1 tablespoon prepared mustard
1 tablespoon molasses
3/4 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground ginger
12 ounces skinless, boneless chicken thighs, cut into 2-inch pieces
(2-ounce) sandwich rolls, cut in half horizontally
12 dill pickle chips


1. Combine first 9 ingredients in a medium saucepan; bring to a boil. Reduce heat to medium-low; cover and cook, stirring occasionally, 23 minutes or until chicken is done and tender. Remove from heat; shred with 2 forks to measure 2 cups meat. Place 1/2 cup chicken on bottom half of each roll. Top each with 3 pickles and top half of roll.

Turkey Reuben Sandwiches

Jazz up a traditional turkey sandwich with classic Rueben ingredients like sauerkraut, Dijon mustard, and Thousand Island dressing. 

Smoked turkey stands in for corned beef in this lightened variation of a deli favorite. Serve with a pickle wedge and chips.


2 tablespoons Dijon mustard
slices rye bread
(1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace) 
8 ounces smoked turkey, thinly sliced
2/3 cup sauerkraut, drained and rinsed
1/4 cup fat-free Thousand Island dressing
1 tablespoon canola oil, divided


Spread about 3/4 teaspoon mustard over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide turkey evenly over cheese. Top each serving with 2 1/2 tablespoons sauerkraut and 1 tablespoon dressing. Top each serving with 1 bread slice, mustard sides down.

Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 2 sandwiches to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden; remove sandwiches from pan, and keep warm. Repeat procedure with remaining oil and sandwiches.

Chipotle Pork and Avocado Wrap

Wrap up roasted sliced pork and a spicy avocado mixture in a tortilla for a portable lunch that's perfect for the office. Add low-fat tortilla chips and salsa, and you've got a lunch than won't leave you yearning for a mid-afternoon visit to the snack machine. For a bit more spice in your wrap, add another teaspoon of chipotle chiles to the avocado spread.


1/2 cup mashed peeled avocado 
1 1/2 tablespoons low-fat mayonnaise 
1 teaspoon fresh lime juice 
2 teaspoons chopped canned chipotle chiles in adobo sauce
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
(8-inch) fat-free flour tortillas 
1 cup shredded iceberg lettuce
1/4 cup bottled salsa 


Combine the first 7 ingredients, stirring well.
Warm tortillas according to package directions. Spread about 2 tablespoons avocado mixture over each tortilla, leaving a 1-inch border. Arrange Simply Roasted Pork slices down center of tortillas. Top each tortilla with 1/4 cup shredded lettuce and 1 tablespoon salsa, and roll up.

Grilled Goat Cheese Sandwiches with Fig and Honey

This hot sandwich recipe does double-duty as both a breakfast and lunch dish. Cinnamon-raisin bread, honey, and fig preserves offer a sweet taste while the sliced basil gives fresh flavor and a punch of color. 
These Grilled Goat Cheese Sandwiches with Fig and Honey are equally good for breakfast or dinner. Mixing honey with the goat cheese makes it easier to spread over the cinnamon-raisin bread.


2 teaspoons honey
1/4 teaspoon grated lemon rind
(4-ounce) package goat cheese
(1-ounce) slices cinnamon-raisin bread
2 tablespoons fig preserves
2 teaspoons thinly sliced fresh basil
Cooking spray
1 teaspoon powdered sugar


Combine first 3 ingredients, stirring until well blended. Spread 1 tablespoon goat cheese mixture on each of 4 bread slices; top each slice with 1 1/2 teaspoons preserves and 1/2 teaspoon basil. Top with remaining bread slices. Lightly coat outside of bread with cooking spray.

Heat a large nonstick skillet over medium heat. Add 2 sandwiches to pan. Place a cast-iron or heavy skillet on top of sandwiches; press gently to flatten. Cook 3 minutes on each side or until bread is lightly toasted (leave cast-iron skillet on sandwiches while they cook). Repeat with remaining sandwiches. Sprinkle with sugar.

Ham and Cheese Toasted Sandwich

Upgrade your standard ham-and-cheese sandwich by adding Dijon mustard and freshly chopped basil. Pair with sweet potato fries for a delicious and satisfying meal.

This quick and tasty ham and cheese toasted sandwich packs nutrition for breakfast or lunch. For Nunes, this would equal two ounces whole grains, one ounce meat, about 70 discretionary calories (from the cream cheese and cheddar cheese), and about 1/3 cup of her dairy servings.


1/4 cup (2 ounces) tub light cream cheese
1 tablespoon chopped fresh basil
1 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
(1-ounce) slices whole wheat bread
4 ounces low-fat deli ham
(1/4-inch-thick) slices tomato (about 1 large)
1/4 cup (2 ounces) shredded reduced-fat sharp cheddar cheese


Preheat broiler.

Combine first 4 ingredients in small bowl; stir well.

Spread about 1 tablespoon cream cheese mixture over each of 4 bread slices. Top each with 1 ounce ham, 2 tomato slices, and 1 tablespoon cheddar cheese. Place sandwich halves and remaining 4 slices bread on a baking sheet. Broil 2 minutes or until cheese is melted and bread is lightly browned. Top each sandwich half with remaining bread slice. Serve immediately.

Chicken and Roast Beef Muffulettas

Quick, homemade Olive Salad is the star of this hearty sandwich recipe. Pile deli roast beef and roast chicken breast high on individual French bread rolls then finish with Swiss cheese.

Although classic muffulettas include layers of ham, salami, and provolone cheese, olive salad is the hallmark of the real thing. Wrapping the sandwich tightly with plastic wrap and refrigerating it helps the flavors to meld.


1/2 cup kalamata olives, pitted
1/4 cup chopped fresh basil
2 tablespoons capers, drained
2 tablespoons balsamic vinegar
2 teaspoons olive oil
(14-ounce) can artichoke hearts, drained and coarsely chopped
(7-ounce) bottle roasted red bell peppers, drained and chopped
garlic clove, minced
12 (1 1/2-ounce) French bread rolls
(1-ounce) slices Swiss cheese
12 (1-ounce) slices roasted breast of chicken
12 (1-ounce) slices deli roast beef
6 cups gourmet salad greens


To prepare olive salad, combine first 8 ingredients in bowl of a food processor. Process 30 seconds or until finely chopped; chill.

To prepare muffuletta, cut rolls in half horizontally. Cut each cheese slice in half crosswise. Spread about 2 1/2 tablespoons olive mixture onto top half of each roll. Layer 1/2 cup greens, 1/2 cheese slice, 1 roast beef slice, and 1 chicken slice on each roll bottom; cover with top of roll.

Wrap each sandwich tightly in plastic wrap. Chill up to 8 hours.

Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches

Melt smoked mozzarella cheese on toasted English muffins and top with a veggie omelet for a hearty breakfast-style sandwich at any time of day.
Serve with fresh fruit salad drizzled with berry or vanilla yogurt.


2 tablespoons fat-free milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
large egg whites 
large eggs 
Dash of hot pepper sauce
Cooking spray 
1 cup finely diced red bell pepper
3/4 cup prechopped onion 
sourdough English muffins, split 
1/2 cup (2 ounces) shredded smoked mozzarella cheese
1 1/2 cups bagged baby spinach leaves


Preheat broiler.

Combine first 6 ingredients in a large bowl, stirring with a whisk until combined; set aside.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add bell pepper and onion; sauté 4 minutes or until tender. Reduce heat to medium. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan; carefully lift edges of omelet with a spatula to allow uncooked portion to flow underneath cooked portion. Cook 3 minutes. Wrap handle of pan with foil; place pan under broiler. Broil 1 minute or until set and lightly browned.

Arrange muffin halves in a single layer on a baking sheet. Sprinkle muffin halves evenly with cheese, and broil 1 minute or until cheese begins to brown.

Divide omelet into 4 portions; place 1 portion on bottom half of each muffin. Top evenly with spinach leaves; top with remaining muffin halves.

Ham and Spinach Focaccia Sandwiches

Focaccia bread, basil, sun-dried tomatoes and roasted red peppers give this sandwich a distinctive Mediterranean flair.
Look for focaccia in the bakery section of your grocery store.


3 tablespoons low-fat mayonnaise 
2 tablespoons chopped fresh basil
2 teaspoons sun-dried tomato sprinkles
1/4 teaspoon crushed red pepper
(8-inch) round focaccia bread (about 8 ounces)
8 ounces smoked deli ham, thinly sliced
(7-ounce) bottle roasted red bell peppers, drained and sliced
1 cup spinach leaves


Combine the first 4 ingredients in a small bowl. Cut bread in half horizontally. Spread the mayonnaise mixture over the cut sides of bread. Place ham over bottom half of bread. Top with peppers and spinach, and cover with top half of bread. Cut the sandwich crosswise into 4 wedges.


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