Sandwiches and Wraps

Turkey and Cucumber Sandwich

Ingredient List: 

1/2 cup plain, fat-free yogurt
1/2 cup cucumbers, chopped
1/4 cup onion, chopped
2 teaspoons fresh dill, chopped, or 1 teaspoon dried dill
1/8 teaspoon black pepper
1/8 teaspoon salt (optional)
4 slices whole-wheat bread
4 slices enriched white bread
8 ounces turkey breast, thinly sliced (or fat-free, low-sodium deli turkey)
Additional cucumber slices, as desired
Lettuce and tomato slices (optional)

Directions:

Mix the yogurt, chopped cucumbers, onion, dill, pepper and salt (if using).
Divide the yogurt/cucumber mixture on all 8 slices of bread.
Top the whole wheat bread with turkey, cucumber slices and lettuce and tomato (if using).
Cover with the white bread slices.

Nutritional Information:
Amount per serving: Calories: 245; Total Fat: 2 g; Saturated Fat: 0.14 g; Carbohydrate: 28 g; Fiber: 5 g; Protein: 21 g; Sodium: 317 mg.

Chicken, Kale and Black Bean Quesadillas

Ingredient List: 

1 poblano pepper
2 cups baby kale
2 tablespoons water
¼ teaspoon salt
1 cup rinsed and drained no-salt added canned black beans
4 (8 inch) whole-wheat flour tortillas
2 cups chopped or shredded cooked chicken (cooked leftovers or rotisserie chicken are options)
1½ cups (6 ounces) shredded Mexican Blend cheese

Directions:
Place poblano pepper on foil under broiler until skin blisters and darkens, about 5 minutes.  Seal in foil until cool enough to handle -- about 5 minutes, remove skin, seeds and stem; dice.  

Heat water in small skillet.  Add kale and salt, stir until kale is wilted, remove from heat.  Place ½ cup beans in a bowl; mash.  Add remaining ½ cup beans, diced poblanos and kale; mix.
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Brie, Apple and Smoked Turkey Croissant Panini

Ingredient List: 

2 medium croissants, regular or whole wheat, sliced in half crosswise
2 tablespoons cranberry mustard or honey mustard
4 ounces thinly sliced smoked turkey breast
2 sweet or dill gherkins, thinly sliced lengthwise
2 slices brie, about 1 ounce each
½ medium Granny Smith apple, unpeeled, thinly sliced

Spread mustard on the cut sides of the croissants. On one side of each croissant lay half the turkey, gherkins, brie and apple. Top each sandwich with the other half of the croissant.

If you are using a panini press, place the sandwiches in the press, close it and cook over low heat for about 4 minutes, until the cheese has melted and the bread is crisp.Read more

Vegetarian Sandwich

Ingredient List: 

1 small zucchini
1 yellow bell pepper
4 to 5 large fresh mushrooms, sliced
1 medium tomato, ¼-inch thick slices
1/4 teaspoon salt
1/4 teaspoon black pepper
dried sweet basil leaves, flavor to taste
2 tablespoons light garden vegetable cream cheese
spinach leaves (optional)
4 slices bread, toasted (can be Enriched or Whole Wheat)

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Turkey & Veggie Wrap

Ingredient List: 

2 - 8-inch whole wheat tortillas, lavosh, or chapatis
1/2 cup low fat, herb-flavored cream cheese OR
1/2 cup Boursin cheese
8 ounces turkey, thinly sliced
1 medium carrot, peeled and grated
1 cup watercress, arugula or Romaine lettuce

 

Directions: 
Spread cheese evenly over the tortillas. Lay the turkey slices on top of the cheese and sprinkle with carrots and watercress. Roll up the bread tightly to create a log shape. Wrap tightly in plastic wrap and refrigerate for up to 12 hours. Just before serving, slice each log in half at a slight diagonal.Read more

Roasted Chicken Wrap

Ingredient List: 

 

3 large boneless chicken breast halves, skinned
3 cloves garlic, peeled
1/2 cup balsamic vinegar
3 tablespoons olive oil
1 tablespoon sugar
2 teaspoons cumin
2 tablespoons olive oil
1 medium white or yellow onion, sliced into rings
1/2 red bell pepper, sliced lengthwise
1/2 green bell pepper, sliced lengthwise
1 tablespoon fresh oregano leaves or 2 teaspoons dried
6 – 10-inch tortillas, warmed in aluminum foil in oven

Directions:  Read more

Pizza Salad Pita Pockets

Ingredient List: 

3, 6-inch white or whole wheat pitas
6 leaves romaine lettuce
8 cherry tomatoes, halved
½ cup chopped red onion
1 cup sliced mushrooms
1, 13 3/4 ounce can artichoke hearts, packed in water, well drained & quartered
1 ounce pepperoni slices, cut in half
1/2 cup pizza sauce
1/4 cup grated low-fat mozzarella cheese
3 tablespoons red wine vinegar
1/4 teaspoon garlic powder

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Grilled Portabella Mushroom Sandwich

Ingredient List: 

4 large whole wheat buns
2 golf ball sized balls of fresh mozzarella cheese
2 portabella mushrooms, sliced into halves horizontally
1 large red bell pepper, cut into 4th’s vertically
2 tablespoons balsamic vinegar
4 teaspoons olive oil
2 tablespoons dried or 4 tablespoons fresh basil leaves
1 tablespoon chopped fresh chives
Optional
alfalfa sprouts, onions or your favorite vegetable

Directions:  Read more

Grilled Eggplant Sandwich

Ingredient List: 

 

1 eggplant, peeled and cut into ¼ inch slices
1 orange, yellow or red bell pepper, sliced into rings
8 slices white bread, buttered lightly on both sides
4 slices Farmers or fresh mozzarella cheese
1/4 cup grated Parmesan cheese
salt and pepper to taste

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Grilled Cheese and Pickle Sandwich

Ingredient List: 

4 slices yellow American cheese
4 slices Muenster cheese, thinly sliced
Dill pickles, sliced lengthwise
8 slices sourdough bread

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