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I’ve been on the look out for low fat sandwich recipes because my diet has become so unhealthy recently. Thought I’d post a few that I’ve tried & liked! I found the recipes on an American site www.lowfatlifestyle.com, i’ve substituted some of the ingredients so you can try that too if you don’t like something. Most of the sandwiches I’ve mentioned below include meat (I love meat) so veggies beware!!!
I would love to fill this thread with more idea’s so post any sandwiches (low fat if possible) that you’ve tried!
TURKEY WRAPS
Servings: 4
1/2 red onion, sliced very thin
1/3 cup fat-free mayonnaise
1 1/2 teaspoons chipped chipotle peppers, in adobo, include some sauce
4 - 8 inch low fat flour tortillas
1/2 pound shredded or sliced roast turkey or chicken
3/4 cup shredded romaine lettuce<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com
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Blend chipotles and mayonnaise in blender until smooth.
Warm tortillas between plastic wrap in microwave for 30 to 40 seconds on high.
Spread 1 tablespoon chile mayonnaise mixture on each warm tortilla. Place one fourth of the turkey, onion and lettuce across the middle of each tortilla, season with salt and pepper to taste and roll up.
If you prefer cilantro to chipotle peppers, you can substitute 1 1/2 tablespoons of chopped fresh cilantro for the pepper.
Per Serving: 333 Calories, 6g Fat (16.5% calories from fat), 20g Protein, 50g Carbohydrate, 3g Dietary Fiber, 23mg Cholesterol, 1686mg Sodium
CHICKEN PITTA’S
Servings: 4
1/2 cup plain yogurt
1/4 cup finely chopped cucumber
1/2 teaspoon dried dill weed
1/4 teaspoon dried mint, crushed
4 large pitta bread rounds
4 lettuce leaves
6 ounces thinly sliced fully cooked deli chicken breast
1 small tomato, thinly sliced
1/3 cup crumbled reduced fat feta cheese
For dressing: In a small mixing bowl stir together yogurt, cucumber, dillweed, and mint. Set aside.
For Sandwich: Place a pitta bread round on a plate. Top with lettuce, chicken, tomato, and feta cheese. Spoon dressing on top. Roll up the pitta bread. Secure with wooden toothpicks. Serve immediately.
Per Serving: 333 Calories, 6g Fat (16.5% calories from fat), 20g Protein, 50g Carbohydrate, 3g Dietary Fiber, 23mg Cholesterol, 1686mg Sodium
CAJUN CHICKEN SANDWICH
Servings: 4
4 skinless, boneless medium chicken breast halves (about 12 ounces total)
Olive oil cooking spray
1/2 to 1 teaspoon Cajun style seasoning (depends on how spicy desired)
4 ounces reduced fat Monterey Jack cheese with peppers
2 to 4 tablespoons fat free thousand island salad dressing
Few dashes bottled hot pepper sauce
4 Roasted bottled red peppers or fresh red sweet pepper strips
4 leaf lettuce leaves
4 Kaiser buns, split and toasted
Rinse chicken; pat dry. Place each breast, boned side up, between 2 pieces of plastic wrap. Working from center to edges, pound lightly with the flat side of a mallet until chicken is just less than 1/2 inch thick.
Spray lightly with olive oil spray; sprinkle with Cajun seasoning. Arrange chicken on a grill rack. To grill, uncovered, directly over medium coals for 12 to 15 minutes or until no pink remains, turning once. Add cheese the last 2 minutes of grilling. To broil, arrange the chicken on an unheated broiler pan. Broil 4 to 5 inches from heat for 8 to 10 minutes or until no pink remains, turning once. Add cheese the last minute of cooking.
Spread buns with thousand island salad dressing mixed with a few dashes bottled hot pepper sauce. Top with roasted or fresh red sweet pepper strips, lettuce, and bun tops.
Per Serving: 359 Calories; 7g Fat (18.6% calories from fat); 5g Saturated Fat; 35g Protein; 35g Carbohydrate; 4g Dietary Fiber; 59mg Cholesterol; 686mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
VEGGIE SANDWICH LOAF
Servings: 12
3/4 cup chopped red bell pepper (1 medium)
1/2 cup chopped carrot
1 tablespoon low saturated fat margarine
1 cup sliced fresh mushrooms
1 - 3 ounce package low-fat cream cheese
1 teaspoon chopped fresh chives
1/2 of a 10-ounce package frozen chopped spinach, thawed, squeezed dry
2 ounces (1/2 cup) thinly sliced Canadian-style bacon
1/4 cup fine dry bread crumbs
1 teaspoon dried Italian seasoning, crushed
1 - 16 ounce loaf frozen white bread dough, thawed
2% milk
Sesame or poppy seeds (optional)
In a large nonstick skillet, cook and stir bell pepper and carrot in hot margarine for 2 minutes. Add mushrooms; cook and stir about 2 minutes more or until vegetables are tender. Remove from heat. Stir in cream cheese, spinach, meat, bread crumbs, and Italian seasoning.
On a lightly floured surface, roll dough into a 12x9-inch rectangle. Gently transfer to a greased baking sheet. Spread the filling lengthwise in a 3 inch strip down the center of the rectangle to within 1 inch of the ends.
On both long sides (12 inch sides), make 3-inch cuts from the edges toward the center at 1-inch intervals creating little flaps. Moisten the end of each dough strip. Starting at one end, alternately fold opposite strips of dough at an angle across filling making a crisscoss pattern. Slightly press moistened ends together in center to seal. Cover and let rise in a warm place until nearly double (about 30 minutes).
Lightly brush loaf with milk. If desired, sprinkle with sesame or poppy seeds. Bake in a 350 degree F oven for 25 to 30 minutes or until golden brown. Cool slightly on a wire rack. Using a serrated knife or a bread knife, cut into 12 slices.
Per Serving: 156 Calories; 4g Fat (24.3% calories from fat); 1g Saturated Fat; 7g Protein; 22g Carbohydrate; 2g Dietary Fiber; 6mg Cholesterol; 360mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
SAUTEED ONIONS & TOMATO SANDWICHES
Servings: 4
2 medium onions, sliced
1 teaspoon olive oil
8 slices hearty whole grain or rye bread (toasted, if desired)
1 tablespoon honey mustard
3 small tomatoes, thinly sliced
4 lettuce leaves, shredded
Small fresh basil leaves
4 ounces tub-style fat free cream cheese
In a large non-stick skillet sauté onions in hot oil over medium-high heat for 5 to 7 minutes or until onions are tender and just starting to brown, stirring frequently. Remove from heat; cool slightly.
To assemble, lightly spread one side of 4 bread slices with honey mustard. Top with the onion slices, tomato slices, shredded lettuce, and basil leaves. Spread one side of the remaining 4 bread slices with cream cheese. Place the bread slices, cheese sides down, on top of sandwiches.
Per Serving: 289 Calories; 6g Fat (16.8% calories from fat); 1g Saturated Fat; 14g Protein; 50g Carbohydrate; 8g Dietary Fiber; 2mg Cholesterol; 659mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.
NOW POST YOUR FAVE LOW FAT SANDWICHES!
I would love to fill this thread with more idea’s so post any sandwiches (low fat if possible) that you’ve tried!
TURKEY WRAPS
Servings: 4
1/2 red onion, sliced very thin
1/3 cup fat-free mayonnaise
1 1/2 teaspoons chipped chipotle peppers, in adobo, include some sauce
4 - 8 inch low fat flour tortillas
1/2 pound shredded or sliced roast turkey or chicken
3/4 cup shredded romaine lettuce<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com
Blend chipotles and mayonnaise in blender until smooth.
Warm tortillas between plastic wrap in microwave for 30 to 40 seconds on high.
Spread 1 tablespoon chile mayonnaise mixture on each warm tortilla. Place one fourth of the turkey, onion and lettuce across the middle of each tortilla, season with salt and pepper to taste and roll up.
If you prefer cilantro to chipotle peppers, you can substitute 1 1/2 tablespoons of chopped fresh cilantro for the pepper.
Per Serving: 333 Calories, 6g Fat (16.5% calories from fat), 20g Protein, 50g Carbohydrate, 3g Dietary Fiber, 23mg Cholesterol, 1686mg Sodium
CHICKEN PITTA’S
Servings: 4
1/2 cup plain yogurt
1/4 cup finely chopped cucumber
1/2 teaspoon dried dill weed
1/4 teaspoon dried mint, crushed
4 large pitta bread rounds
4 lettuce leaves
6 ounces thinly sliced fully cooked deli chicken breast
1 small tomato, thinly sliced
1/3 cup crumbled reduced fat feta cheese
For dressing: In a small mixing bowl stir together yogurt, cucumber, dillweed, and mint. Set aside.
For Sandwich: Place a pitta bread round on a plate. Top with lettuce, chicken, tomato, and feta cheese. Spoon dressing on top. Roll up the pitta bread. Secure with wooden toothpicks. Serve immediately.
Per Serving: 333 Calories, 6g Fat (16.5% calories from fat), 20g Protein, 50g Carbohydrate, 3g Dietary Fiber, 23mg Cholesterol, 1686mg Sodium
CAJUN CHICKEN SANDWICH
Servings: 4
4 skinless, boneless medium chicken breast halves (about 12 ounces total)
Olive oil cooking spray
1/2 to 1 teaspoon Cajun style seasoning (depends on how spicy desired)
4 ounces reduced fat Monterey Jack cheese with peppers
2 to 4 tablespoons fat free thousand island salad dressing
Few dashes bottled hot pepper sauce
4 Roasted bottled red peppers or fresh red sweet pepper strips
4 leaf lettuce leaves
4 Kaiser buns, split and toasted
Rinse chicken; pat dry. Place each breast, boned side up, between 2 pieces of plastic wrap. Working from center to edges, pound lightly with the flat side of a mallet until chicken is just less than 1/2 inch thick.
Spray lightly with olive oil spray; sprinkle with Cajun seasoning. Arrange chicken on a grill rack. To grill, uncovered, directly over medium coals for 12 to 15 minutes or until no pink remains, turning once. Add cheese the last 2 minutes of grilling. To broil, arrange the chicken on an unheated broiler pan. Broil 4 to 5 inches from heat for 8 to 10 minutes or until no pink remains, turning once. Add cheese the last minute of cooking.
Spread buns with thousand island salad dressing mixed with a few dashes bottled hot pepper sauce. Top with roasted or fresh red sweet pepper strips, lettuce, and bun tops.
Per Serving: 359 Calories; 7g Fat (18.6% calories from fat); 5g Saturated Fat; 35g Protein; 35g Carbohydrate; 4g Dietary Fiber; 59mg Cholesterol; 686mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
VEGGIE SANDWICH LOAF
Servings: 12
3/4 cup chopped red bell pepper (1 medium)
1/2 cup chopped carrot
1 tablespoon low saturated fat margarine
1 cup sliced fresh mushrooms
1 - 3 ounce package low-fat cream cheese
1 teaspoon chopped fresh chives
1/2 of a 10-ounce package frozen chopped spinach, thawed, squeezed dry
2 ounces (1/2 cup) thinly sliced Canadian-style bacon
1/4 cup fine dry bread crumbs
1 teaspoon dried Italian seasoning, crushed
1 - 16 ounce loaf frozen white bread dough, thawed
2% milk
Sesame or poppy seeds (optional)
In a large nonstick skillet, cook and stir bell pepper and carrot in hot margarine for 2 minutes. Add mushrooms; cook and stir about 2 minutes more or until vegetables are tender. Remove from heat. Stir in cream cheese, spinach, meat, bread crumbs, and Italian seasoning.
On a lightly floured surface, roll dough into a 12x9-inch rectangle. Gently transfer to a greased baking sheet. Spread the filling lengthwise in a 3 inch strip down the center of the rectangle to within 1 inch of the ends.
On both long sides (12 inch sides), make 3-inch cuts from the edges toward the center at 1-inch intervals creating little flaps. Moisten the end of each dough strip. Starting at one end, alternately fold opposite strips of dough at an angle across filling making a crisscoss pattern. Slightly press moistened ends together in center to seal. Cover and let rise in a warm place until nearly double (about 30 minutes).
Lightly brush loaf with milk. If desired, sprinkle with sesame or poppy seeds. Bake in a 350 degree F oven for 25 to 30 minutes or until golden brown. Cool slightly on a wire rack. Using a serrated knife or a bread knife, cut into 12 slices.
Per Serving: 156 Calories; 4g Fat (24.3% calories from fat); 1g Saturated Fat; 7g Protein; 22g Carbohydrate; 2g Dietary Fiber; 6mg Cholesterol; 360mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
SAUTEED ONIONS & TOMATO SANDWICHES
Servings: 4
2 medium onions, sliced
1 teaspoon olive oil
8 slices hearty whole grain or rye bread (toasted, if desired)
1 tablespoon honey mustard
3 small tomatoes, thinly sliced
4 lettuce leaves, shredded
Small fresh basil leaves
4 ounces tub-style fat free cream cheese
In a large non-stick skillet sauté onions in hot oil over medium-high heat for 5 to 7 minutes or until onions are tender and just starting to brown, stirring frequently. Remove from heat; cool slightly.
To assemble, lightly spread one side of 4 bread slices with honey mustard. Top with the onion slices, tomato slices, shredded lettuce, and basil leaves. Spread one side of the remaining 4 bread slices with cream cheese. Place the bread slices, cheese sides down, on top of sandwiches.
Per Serving: 289 Calories; 6g Fat (16.8% calories from fat); 1g Saturated Fat; 14g Protein; 50g Carbohydrate; 8g Dietary Fiber; 2mg Cholesterol; 659mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.
NOW POST YOUR FAVE LOW FAT SANDWICHES!
/emoticons/
