Sandwiches and Wraps

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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Smoked Turkey & Veggie Wrap

Ingredient List: 

 

2 - 8-inch squares OR fresh lavosh
2 - 8-inch chapatis OR
2 - 8-inch wheat tortillas
1/2 cup boursin cheese OR
1/2 cup low fat, herb-flavored cream cheese
8 ounces smoked turkey, thinly sliced
1 cup small bean or alfalfa sprouts
1 medium carrot, peeled and grated
1 cup washed and trimmed watercress or Romaine lettuce
 

Directions:  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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Greek Wrap

Ingredient List: 

 

4 10-inch wheat tortillas
3/4 cup crumbled feta cheese
16 cherry and/or yellow pear tomatoes, halved
10 black olives, halved
1/2 medium red onion, thinly sliced
1 small yellow squash, sliced
1 medium cucumber, peeled, seeded and diced
2 tablespoons balsamic vinegar
1 tablespoon chopped fresh parsley
1 medium garlic clove, diced
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper

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Focaccia Sandwich

Ingredient List: 

1 loaf Focaccia
2 tablespoons Italian dressing
6 slices provolone cheese
8 ounces deli honey ham
1 green pepper, sliced
1, 6 ounce jar marinated artichoke hearts, drained and sliced
1/3 cup marinated sun-dried tomatoes, drained
1 teaspoon dried basil
6 slices Muenster cheese

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Chicken & Cashew Salad in a Pita

Ingredient List: 

 

1/2 cup fat-free mayonnaise or salad dressing (light)
1 tablespoon soy sauce (light)
1/4 teaspoon ground ginger
1 tablespoon peanut butter (reduced fat)
1 cup cooked, chopped chicken
1/2 cup Chinese peapods, cut in half
1/2 cup chopped red or yellow sweet peppers
1/4 cup roasted peanuts
3 whole wheat pita breads, cut into half

Directions:  

Mix first four ingredients until well blended. Add chicken and vegetables and refrigerate 1 to 4 hours. Stir in peanuts and spoon into pita pockets. 
Servings:  6 halves
Calories/Serving:   219
Nutrition:  One serving provides approximately: 219 calories, 13 g protein, 25 g carbohydrates, 4 g fiber, 8 g fat (2 g saturated), 23 mg cholesterol, 28 mcg folate, 2 mg iron, 230 mg potassium, 615 mg sodium.
Source:  Wheat Foods Council
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