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Sandwiches Made for Health

Sandwiches Made for Health

Among consumers surveyed, 93 percent eat at least one sandwich per week, and 59 percent said they eat at least three per week. Top reasons consumers choose sandwiches include: 1) Relative low cost compared to other food choices; 2) Portability; and 3) Quick and easy preparation. Additionally, four types of bread are highly appealing to most consumers for breakfast sandwiches:

  1. Bagels
  2. Croissants
  3. English muffins
  4. Biscuits

Try the following healthy sandwich recipes!

The MLT Sandwich (mushrooms, lettuce and tomatoes)

Heat a large non-stick skillet coated with vegetable oil spray over medium heat. Add 8 ounces any sliced mushrooms; cook and stir ten minutes or until tender. Season with salt and black pepper. Meanwhile, microwave two slices bacon one to two minutes on high or until crispy. Let stand two minutes and crumble. Toast eight slices whole-wheat bread; spread one side with some low-fat mayonnaise. Top four of the slices with lettuce, sliced tomato and mushroom mixture; sprinkle with bacon. Top with remaining bread slices, halve sandwiches and serve. Serving Suggestion: Serve with potato wedges (frozen).

Egg Salad Sandwich

This egg salad cuts the calories, not the flavor, by using spiced-up, fat-free mayonnaise and just two yolks of the four eggs.

4 large egg whites, hard-boiled and chopped
2 large egg yolks, hard-boiled and chopped
2-1/2 tablespoons fat-free mayonnaise
1/8 teaspoon table salt, or to taste
1/8 teaspoon black pepper, or to taste
1-1/2 tablespoon parsley, or dill, chopped
1 teaspoon Dijon mustard
1-1/2 teaspoon red onion(s), chopped
4 slices pumpernickel bread
4 pieces lettuce

In a bowl, combine egg whites and yolks, mayonnaise, salt, pepper, parsley, mustard and onion. Divide salad between 2 slices of bread, top each with two lettuce leaves and cover each with second slice of bread.

Grilled Chicken Sandwich with Chipotle Mayonnaise

Spice lovers unite! This sandwich hits the spot when you are in the mood for some heat. To turn it down a notch, simply adjust the amount of the chipotle.

Grilled Chicken Sandwich 1 pound boneless skinless chicken breasts, thinly sliced
1/8 teaspoon table salt, or to taste
1/8 teaspoon black pepper, or to taste
1 medium canned chipotle Chile(s), finely chopped
2 tablespoons reduced-calorie mayonnaise
1 cup(s) mixed greens
8 slice(s) high-fiber bread or 4 rolls
1 medium tomato sliced

Heat grill pan on high heat. Season chicken with salt and pepper. Cook chicken in pan, turning once, until cooked through, 5 minutes. Combine chipotle and mayonnaise. Divide greens among 4 slices bread. Divide tomato slices on top of greens. Place chicken on top of tomatoes. Spread remaining four bread slices with about 2 teaspoons chipotle mayonnaise each. Cover with remaining bread. Recipe makes four servings.

Grilled Ham Sandwich

You can cool grilled sandwiches such as this one, then tightly wrap them. Your sandwich will not be hot at lunch, but it will retain that great grilled taste.

1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1 tablespoon frozen orange juice concentrate
1/2-medium French baguette(s) cut into 5-inch pieces
3 ounces extra lean deli-sliced ham
1-1/2 ounce low-fat hard cheese, Monterey Jack
1/2 ounce of sweet pickle(s), about two thin pieces sliced lengthwise
1 cup arugula, leaves

In a small bowl, whisk together all ingredients for dressing. Split each of the baguette pieces open crosswise. Pull out some of the soft center of bread. Drizzle dressing onto both sides of baguette pieces. Layer ham, cheese and gherkin slices inside each sandwich, dividing ingredients evenly. Top each with arugula. Coat a large, nonstick skillet with cooking spray and set over medium-low heat. Arrange sandwiches in skillet and cover with a lid that fits inside and can be pressed down onto sandwiches. Set something heavy on lid, such as a cast-iron skillet (turned over, if necessary, to keep it stable) to flatten sandwiches. Grill for 2 to 3 minutes, until bread is brown and crispy. Turn sandwiches and grill second side in same manner, until cheese has melted. Cut each sandwich in half. Serve immediately. Recipe makes two servings.

Healthy Egg Salad Sandwiches

1 cup egg substitute, hard-cooked and chopped*
1/4 cup chopped celery
1/4 cup chopped onion
2 tablespoons fat-free mayonnaise
12 slices of whole-wheat bread, divided
6 lettuce leaves
1 large tomato cut into six thin slices

Hard cooked - Pour 1/2-cup egg substitute into a nonstick skillet. Cover; cook for ten minutes on very low heat. Cool, then chop into cubes. In a small bowl, combine hard-cooked egg substitute, celery, onion, and mayonnaise. On each of six bread slices, lace lettuce leaf and tomato slice; top each with about 1/4 cup egg salad and remaining bread slice.

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