Veggie Sandwich from Janet Zappala
No need to rely on foods loaded with sodium, sugar or saturated fats. Janet Zappala—certified nutritional consultant, cookbook author and award-winning journalist—offers these simple steps to keep your family happily and healthfully satiated. “Start with small changes. For example, use lower fat cheese and 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 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—ideal for anytime—is one of the many delicious, lighter, home-style recipes featured in Janet’s newest cookbook, My Italian Kitchen – Home-Style Recipes Made Lighter & Healthier, now available at www.janetzappala.com, and bookstores. It’s also a perfect example of one way to “Lighten Up with Jarlsberg Lite!”
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.
Want more from Janet?
Be sure to catch her on Blog Talk Radio. Her next segment airs tomorrow, June 15 at 3:00 PM ET.
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A free Toastabag for every comment on our Facebook page as we challenge our friends to come up with “101 Ways to Lighten Up with Jarlsberg Lite.”