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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

SOURCE: Baking and Snack, 2010

Try the following healthy sandwich recipes!

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.

Ingredients:
4 large egg white(s), hard-boiled and chopped
2 large egg yolk(s), 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 slice(s) pumpernickel bread
4 piece(s) lettuce

Directions
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.

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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.

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

Directions
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.

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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.

Ingredients:
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

Directions
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.

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To lighten up with classic sandwich, this recipe thinned out high-fat pesto with fat-free mayonnaise.

Ingredients:
3 tablespoons fat-free mayonnaise
1-1/2 tablespoons store-bought pesto sauce
8 ounces of sourdough bread, about 1 small baguette, cut into 4 equal pieces
6 oz part-skim mozzarella cheese, thinly sliced
2 piece(s) jarred roasted red peppers (water-packed), thinly sliced
1/4 cup(s) romaine lettuce, about 4 leaves

Directions
In a small bowl, whisk together mayonnaise and pesto.
Halve baguette pieces horizontally and spread mayonnaise mixture on both sides. Top bottom halves with equal amounts of mozzarella, red peppers and lettuce. Cover with the remaining bread halves and serve.
Recipe serves four.

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

Directions
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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