Category Archives: Sandwiches

Portobello Burger

June 20, 2010 admin Leave a comment

This is a great, hearty sandwich that fills you up and contains no high calorie meat. Sometimes when you get these in a restaurant, they have the same calorie content as having a burger (sometimes they are done in tons of oil or butter). But this version keeps the oil to a minimum and adds a nice amount of cheesy goodness to the sandwich.

1 serving
299 calories per serving

1 large portobello mushroom cap, stem removed
1 t oil
Salt and pepper
Sprinkle of cayenne pepper
¼ c shredded low fat mozzarella cheese
1 100 calorie Arnold Select Sandwich Thins bun
1 t buttery spread
Garlic powder to taste
1 large onion slice
1 large tomato slice
Lettuce leaves
Pam

Coat mushroom with oil. Sprinkle with salt and pepper and cayenne. Spray skillet and heat to medium high. Place mushroom in the pan rounded side up. Cook 5 minutes. Flip. Sprinkle with garlic powder, top with cheese and cook another 4-5 minutes. Meanwhile, toast bun and spread butter on it. Place mushroom on bun and top with tomato, onion and lettuce.

Breakfast, Lunch, Sandwiches

Open Faced Egg and Bacon Sandwich

June 17, 2010 admin 1 Comment

This is a great take on a bacon and egg sandwich – the addition of the mustard and mayo give it a great extra zing and the watercress adds a great dimension not usually found in a sandwich like this.

1 serving
297 calories per serving

Bottom half of a hoagie roll
1 t whole grain mustard
1 t light mayonnaise
2 slices bacon, cooked
1 egg, cooked over easy in a skillet sprayed with Pam
1 handful watercress, stems removed
Coarse salt
Pepper

Spread roll with mustard and mayo and then layer with bacon, watercress and egg. Sprinkle with salt and pepper. Serve open faced.

Italian, Lunch, Sandwiches

Grilled Provolone and Peppers

June 11, 2010 admin Leave a comment

Any grilled cheese sandwich is a winner in my book and this one is no exception – and here the sweet roasted peppers are a nice contrast to the provolone.

2 servings
200 calories per serving

4 slices 45 calorie bread (Pepperidge Farm Light Multi Grain)
4 slices low fat provolone (sliced thin)
2 roasted red bell peppers, drained, rinsed and dried – and cut into strips
Pam
ICBINB Spray

Make sandwiches and spray the outsides with the butter flavored spray. Heat a skillet to medium high and spray with Pam. Cook each side 2-3 minute or until browned and the cheese is all melted.

Lunch, Sandwiches, Turkey

Turkey Slaw-Wich

June 8, 2010 admin Leave a comment

A quick sandwich to throw together that doesn’t taste like a boring sandwich ! The slaw gives it a nice twist.

1 serving
290 calories per serving

½ c coleslaw blend (shredded cabbage and carrots)
1 T Miracle Whip
1 t Dijon mustard
2 slices whole wheat bread, toasted
3 slices deli roasted turkey breast
1 slice fat free American cheese

Mix coleslaw, Miracle Whip and Dijon then make sandwiches with all the ingredients.

Chicken, Lunch, Sandwiches, Summer

Honey Mustard Chicken Sandwich

June 2, 2010 admin Leave a comment

Using the mustard mix as a basting sauce while cooking makes this so much better than just putting the mustard on the bread. The flavor gets really intensified and this ends up being a really great lunch sandwich.

4 servings
240 calories per serving

¼ c Dijon mustard
2 T honey
1 t oregano flakes
¼ t salt
¼ t cayenne pepper
4 5 oz. boneless skinless chicken breasts
4 whole grain sandwich buns (100 calories each)
4 slices tomato
4 lettuce leaves

Mix mustard, honey, oregano, salt and cayenne and brush on chicken. Grill 15-20 minutes or pan fry in a skillet sprayed with Pam for 6-8 minutes or until done. Brush with extra sauce throughout the cooking. Serve on buns with lettuce and tomato.

Lunch, MUFAs, Sandwiches

ALT Sandwiches

May 17, 2010 admin Leave a comment

Take out the Bacon, replace it with avocado and you have an ALT instead of a BLT. You still have the bacon flavor since you have Bacos in here, but the main flavor is the avocado. So get your MUFA on and have a great sandwich for lunch today !

4 servings
290 calories per serving

Even though there are bacon bits here, the main star of this sandwich is the avocado, so I call it an ALT instead of a BLT.

¼ c low fat mayonnaise
2 T bacon flavored veggie bits (Bacos)
8 slices of toast
4 lettuce leaves
1 avocado, pitted and sliced
2 large tomato, sliced

Combine mayo and bacos and mix well then spread of 4 pieces of toast and layer with lettuce, avocado and tomato.

Lunch, Sandwiches, Vegetables

Grilled Garden Sandwiches

May 14, 2010 admin Leave a comment

For only 260 calories you get a big, beefy sandwich just packed with veggies that are sooooo flavorful. And the mozzarella cheese is just the ‘icing on the cake’ here !

4 servings
260 calories per serving

8 slices whole wheat bread
1 medium zucchini cut lengthwise into ¼ inch thick slices
1 small red bell pepper halved
½ small eggplant, peeled and cut into ½ inch thick slices
½ c fat free Italian dressing
¾ c shredded mozzarella cheese

Preheat broiler. Brush one side of the veggies with dressing and broil dressing side up for 5 minutes. Turn, recoat and broil another 5 minutes. Then cut everything into bite sized pieces. Toast bread and sprinkle 4 pieces with cheese then top with the veggies and cover with the rest of the bread.

Kid Friendly, Lunch, Sandwiches

Toasted Clubs

May 5, 2010 admin Leave a comment

A big meaty, juicy, tasty sandwich just doesn’t seem like it can fit into a 400 calorie per meal diet – but it does ! And this one is sooooo tasty. Bacon, avocado, mayonnaise, dill, meat, cheese – you just can’t go wrong !!

2 servings
328 calories per serving

2 T fat free mayo
¼ t dill weed
1/2 t lemon juice
1/8 t pepper
4 slices whole wheat toast
4 slices thin deli roast beef
4 slices thin deli ham
2 slices low fat provolone or swiss cheese
2 lettuce leaves
2 tomato slices
2 bacon strips cooked and crumbled
¼ c alfalfa sprouts
¼ c avocado sliced

Combine mayo, dill, juice and pepper and spread over the toast. Add the sandwich meat, cheese, lettuce, tomato, sprouts and bacon and the top with the avocado slices.

Lunch, Sandwiches

Grilled Cheese and Tomato

May 4, 2010 admin Leave a comment

Alone, with bacon, with tomato – – however you make it, if you make grilled cheese, I’m there ! Served next to tomato soup, it makes a great lunch.

1 serving
110 calories per serving

2 slices 45 calorie bread
2 slices tomato
2 slices Kraft fat free singles
20 sprays I Can’t Believe It’s Not Butter
Pam

Spray pan with Pam and heat – make sure pan is good and hot on medium high heat. Make sandwich of the bread, tomato and cheese. Spray outsides of the sandwich with 5 sprays (per side) each of ICBINB. Place in pan and cook 1-2 minutes or so each side, or until brown and cheese is melted.

Beef, Kid Friendly, Sandwiches, Summer

Cheeseburgers

April 15, 2010 admin 1 Comment

Coming to the end of Retread Week – here is another family favorite that is not off bounds just because you are on a 400 calorie meal plan !!

There’s nothing like a burger – when you want one, you want one, and nothing else will do. Instead of heading out for fast food, throw these together. Even the kids will love them !!

4 servings
357 calories per serving

1 lb 96% lean ground beef
4 Kraft FF singles
4 whole wheat buns, toasted
4 lettuce leaves
4 onion slices
4 tomato slices
Ketchup and mustard
Pam

Shape meat into patties and place in hot skillet that has been sprayed with pam. Cook 5 min per side or until desired doneness. Or grill the burgers outside on the grill. Top with cheese right when they are done cooking. Serve on a toasted bun with all the condiments and additions.