Making a low-fat sandwich is not hard. All you need to do is substitute low-fat mayonnaise (1 gram of fat per tablespoon) for high-fat mayonnaise and use lean meats and fat-free bread. We love sandwiches for dinner during the summer months. They are quick and easy to make and can be very interesting. Any of the following sandwiches served with a salad will make a perfect summer meal (or a great weekend lunch).





RcpCard  Baked Falafel
RcpCard  Bistro Steak Subs
RcpCard  Chicken w/Cucumber-Yogurt Sauce
RcpCard  Goat Cheese Sandwiches w/Roasted Peppers & Onion Jam
RcpCard  Greek Gyros
RcpCard  Mushroom-and-Roasted Pepper Sandwich
RcpCard  Pork Sandwiches W/Olive Salsa
RcpCard  Portobello, Basil & Tomato Sandwich
RcpCard  Provencale Sandwiches
RcpCard  Roasted Vegetable & Feta Sandwich
RcpCard  Roasted Vegetable Pitas
RcpCard  Smoked Mozzarella Sandwiches w/Tomatoes Two Ways
RcpCard  Tuna & Bean Salad in Pita Pockets
RcpCard  Turkey Gyros
RcpCard  Vietnamese Sandwiches

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Baked Falafel

8 servings

2 19 oz. cans chickpeas, drained
1 teaspoon dill weed
1/2 cup fresh parsley, finely chopped
1 small onion, peeled and minced
1 teaspoon garlic powder
1 tablespoon baking soda
1 teaspoon cumin
1/8 teaspoon cayenne pepper
2 tablespoons sesame seeds

Preheat oven to 400 deg. Mash chickpeas in bowl and add the remaining ingredients. Mix well. Divide mixture into 24 one inch balls; flatten each with your palm and place on a lightly oiled cookie sheet. * Bake or 35 minutes and turn the falafel over. Continue baking another 15 minutes.

Nutrition Facts
Amount Per Serving: Calories 529 - Calories from Fat 86
Percent Total Calories From: Fat 16%, Protein 20%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 1g, Cholesterol 0mg, Sodium 344mg, Total Carbohydrate 84g, Dietary Fiber 6g, Sugars 0g, Protein 27g, Vitamin A 305 units, Vitamin C 10 units, Calcium 0 units, Iron 9 units

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Bistro Steak Subs

4 servings

1 pound boneless beef sirloin steak, cut 1 inch thick
1 loaf French bread, split
1 7 oz. jar roasted red peppers, rinsed, drained
3/4 teaspoon garlic salt
1/2 cup reduced-fat Monterey jack cheese, shredded
lettuce leaves

Place beef steak on grid over ash-covered medium coals; grill to desired doneness, turning once. Line bottom of bread with lettuce; top evenly with pepper strips. Carve steak into thin slices; season with garlic salt. Arrange over peppers; top with cheese. Close sandwich; cut into 4 to 6 portions.

Nutrition Facts
Amount Per Serving: Calories 233 - Calories from Fat 81
Percent Total Calories From: Fat 35%, Protein 54%, Carbohydrate 11%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 4g, Cholesterol 86mg, Sodium 226mg, Total Carbohydrate 6g, Dietary Fiber 1g, Sugars 0g, Protein 32g, Vitamin A 1477 units, Vitamin C 43 units, Calcium 0 units, Iron 4 units

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Chicken w/Cucumber-Yogurt Sauce

4 servings

8 ounces low-fat yogurt
3/4 cup cucumber, peeled, seeded and diced
1 tablespoon scallions, chopped
2 cloves garlic, minced
1 pound boneless skinless chicken breast
2 tablespoons lemon juice
1 tablespoon fresh oregano, snipped or 1 tsp. dry oregano
4 lettuce leaves
4 each pita breads
1 tomato, diced

In a small bowl, stir together the yogurt, cucumbers, scallions and 1/2 garlic. Cover and refrigerate. In medium bowl toss chicken with lemon juice, oregano and remaining garlic, let stand 10 minutes. Grill chicken or cook in nonstick skillet. Wrap pita breads in foil and heat in 350 degree oven for 10 minutes. Place lettuce, chicken breast cut in slices, and yogurt sauce on pita breads and fold to enclose filling. Serve immediately.

Nutrition Facts
Amount Per Serving: Calories 333 - Calories from Fat 76
Percent Total Calories From: Fat 23%, Protein 43%, Carbohydrate 34%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 81mg, Sodium 328mg, Total Carbohydrate 28g, Dietary Fiber 1g, Sugars 0g, Protein 36g, Vitamin A 337 units, Vitamin C 14 units, Calcium 0 units, Iron 1 units

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Goat Cheese Sandwiches with Roasted Peppers & Onion Jam

4 servings

2 teaspoons olive oil
3 cups onions, thinly sliced
1 1/2 tablespoons balsamic vinegar
1 1/2 tablespoons currants
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 16" long baguette
4 ounces creamy goat cheese
4 tablespoons olivada
1 7 oz. jar roasted red bell pepper
1 1/2 cups arugula

In heavy non-stick skillet, heat oil over low heat. Add onions and cook, stirring often until they are tender and light golden (15 to 20 minutes). Add vinegar, currants salt and pepper and stir in pan briefly. Remove from heat and let cool. Slice baguette into 4 equal lengths. Split each horizontally. Spread bottoms with goat cheese and tops with olivada. Spoon onion jam over the goat cheese, spreading evenly. Top with roasted peppers and arugula. Set tops on sandwiches and serve

Nutrition Facts
Amount Per Serving: Calories 217 - Calories from Fat 91
Percent Total Calories From: Fat 42%, Protein 22%, Carbohydrate 36%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 4g, Cholesterol 30mg, Sodium 235mg, Total Carbohydrate 20g, Dietary Fiber 2g, Sugars 0g, Protein 12g, Vitamin A 2873 units, Vitamin C 72 units, Calcium 0 units, Iron 4 units

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Greek Gyros

2 servings

1/2 cup minced onion
1 clove garlic, minced
1/2 pound lean ground lamb
2 tablespoons lemon juice
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 cup cucumber, seeded & diced
1/4 cup nonfat yogurt, drained
1 tablespoon fresh mint, chopped
2 pita breads
1/2 cup shredded lettuce
1/2 cup tomato, diced

Spray skillet with non-stick spray and add onion and garlic. Cook until soft over low heat stirring constantly. Place in mixing bowl with lamb, lemon juice, oregano and cumin and mix thoroughly. Shape into 2 patties. Place on rack of broiler and broil 3 to 5 minutes on each side, turning once, or until desired doneness. Combine cucumber, yogurt and mint in small bowl and mix. Cut around edge of each pita bread and pull open to form pocket. Fill each pita with half the lettuce and tomato, 1 lamb patty and half the yogurt mixture.

Nutrition Facts
Amount Per Serving: Calories 417 - Calories from Fat 201
Percent Total Calories From: Fat 48%, Protein 21%, Carbohydrate 30%
Totals and Percent Daily Values (2000 calories): Fat 22g, Saturated Fat 9g, Cholesterol 67mg, Sodium 299mg, Total Carbohydrate 32g, Dietary Fiber 1g, Sugars 0g, Protein 22g, Vitamin A 421 units, Vitamin C 26 units, Calcium 0 units, Iron 2 units

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Mushroom-and-Roasted Pepper Sandwich

4 servings

1 teaspoon olive oil
6 cups mushrooms, sliced
1 1/2 teaspoons Worcestershire sauce
4 slices Italian bread, cut diagonally 1" thick & lightly toasted
1/2 cup roasted red bell pepper, cut in strips
1 ounce part skim mozzarella cheese

Coat a large nonstick skillet lightly with cooking oil, and place over medium-high heat until hot. Add mushrooms; saute 4 minutes or until lightly browned. Remove from heat; stir in Worcestershire sauce. Spoon about 1/3 cup mushroom mixture onto each bread slice; top each with one-fourth of bell pepper strips and 1 cheese slice. Place sandwiches on a baking sheet, and broil for 2 minutes or until cheese melts.

Nutrition Facts
Amount Per Serving: Calories 136 - Calories from Fat 28
Percent Total Calories From: Fat 21%, Protein 19%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 4mg, Sodium 191mg, Total Carbohydrate 20g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 679 units, Vitamin C 24 units, Calcium 0 units, Iron 2 units

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Pork Sandwiches With Olive Salsa

2 servings

2 teaspoons red wine vinegar
1 teaspoon olive oil
1/2 teaspoon ground cumin
1/2 teaspoon dry oregano
1/2 teaspoon paprika
2 cloves garlic, crushed
1/2 pound pork sirloin, chops
1 roasted red bell pepper
1/2 cup Roma tomato, diced
1/4 cup black olive, chopped
1 tablespoon fresh cilantro, finely chopped
2 slices Italian bread

Combine first 6 ingredients in a small bowl; stir well. Rub pork with spice mixture. Place pork in a shallow dish; cover and refrigerate 30 minutes. Combine roasted pepper, tomato, olives, and cilantro in a small saucepan; cook over medium heat 5 minutes or until thoroughly heated. Set aside, and keep warm. Broil pork 3 inches from heat 2 minutes on each side or until done. Cut pork diagonally across grain into thin slices. Spoon 1/4 cup olive mixture onto each bread slice; top with pork slices and remaining olive mixture.

Nutrition Facts
Amount Per Serving: Calories 297 - Calories from Fat 98
Percent Total Calories From: Fat 33%, Protein 40%, Carbohydrate 26%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 3g, Cholesterol 79mg, Sodium 364mg, Total Carbohydrate 19g, Dietary Fiber 1g, Sugars 0g, Protein 30g, Vitamin A 771 units, Vitamin C 14 units, Calcium 0 units, Iron 3 units

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Portobello, Basil & Tomato Sandwich

2 servings

2 large portobello mushroom
1 tablespoon lowfat mayonnaise
1 tablespoon nonfat sour cream
1/2 teaspoon lemon juice
1 teaspoon olive oil, mixed with 1 tsp. water
4 slices sourdough bread, thickly cut or use rolls
1 clove garlic
2/3 cup basil leaf
1 tomato, sliced

In a small bowl mix mayonnaise, sour cream and lemon juice. Grill or broil mushrooms brushed with oil/water mixture until tender. Toast bread on grill or under broiler. Rub bread with cut garlic cloves. Spread mayonnaise mixture on bread halves and top with grilled mushrooms, sliced tomato and basil leaves. Add lettuce leaves if desired. Serve immediately.

Nutrition Facts
Amount Per Serving: Calories 200 - Calories from Fat 48
Percent Total Calories From: Fat 24%, Protein 16%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 354mg, Total Carbohydrate 30g, Dietary Fiber 2g, Sugars 0g, Protein 8g, Vitamin A 719 units, Vitamin C 21 units, Calcium 0 units, Iron 1 units

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Provencale Sandwiches

2 servings

1 teaspoon olive oil
1 onion, chopped
1 teaspoon Italian seasoning
1 tablespoon water
1/4 cup ripe olives, sliced (preferably Kalamata)
2 tablespoons Parmesan cheese, grated
7 fresh spinach leaves
2 French rolls
1 lowfat mozzarella cheese, sliced thinly
1 plum tomato, large, sliced lengthwise

Heat oil in large nonstick skillet. Add onion and italian seasoning. Cook and stir 2 minutes. Add water. Reduce to low, cover and cook 5 minutes until onion is tender. Remove from heat, stir in olives and parmesan. Arrange 2 to 3 spinach leaves on bottom half of each roll. Spoon half the onion mixture onto each, top with cheese slices and omato slices. Top with spinach leaves and top half of roll. Wrap tightly and refrigerate until ready to eat.

Nutrition Facts
Amount Per Serving: Calories 264 - Calories from Fat 70
Percent Total Calories From: Fat 27%, Protein 19%, Carbohydrate 54%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 6mg, Sodium 619mg, Total Carbohydrate 36g, Dietary Fiber 3g, Sugars 0g, Protein 13g, Vitamin A 13526 units, Vitamin C 68 units, Calcium 0 units, Iron 8 units

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Roasted Vegetable & Feta Sandwich

4 servings

1 teaspoon dry oregano
1 loaf country bread, or use sourdough
1 eggplant
1 tablespoon olive oil
1 7 oz. jar roasted red bell pepper, (or freshly roasted)
pinch red pepper flakes
salt and pepper
4 ounces feta cheese
2 teaspoons lemon juice

Cut eggplant crosswise into 1/2" slices. Mix 1/2 tbs. oil with 1 tbs. water. Brush mixture on both sides of eggplant slices. Grill or broil until lightly brown and tender (3 to 4 minutes per side). Chop eggplant coarsely and mix with chopped red bell peppers. Season with salt and pepper. In a small bowl, mash feta with fork. Add lemon juice, oregano, red pepper flakes and remaining 1/2 tbs. oil. Blend until smooth and spreadable. Season with pepper. Slice loaf in half horizontally and scoop out about 1" of soft interior from each half. Spread seasoned feta in bottom half of loaf. Spoon eggplant and pepper mixture over and place bread top firmly on bottom half. Cut into wedges and serve. Serves 4. Calories: 270; Fat: 7 grams.

Nutrition Facts
Amount Per Serving: Calories 173 - Calories from Fat 93
Percent Total Calories From: Fat 54%, Protein 14%, Carbohydrate 32%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 5g, Cholesterol 25mg, Sodium 635mg, Total Carbohydrate 14g, Dietary Fiber 2g, Sugars 0g, Protein 6g, Vitamin A 1544 units, Vitamin C 45 units, Calcium 0 units, Iron 2 units

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Roasted Vegetable Pitas

4 servings

1 pound eggplant
1 tablespoon parsley, chopped
2 tablespoons fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 clove garlic, crushed
1 red bell pepper, (7 ounces)
1/2 cup cannellini beans, drained
1/2 teaspoon ground cumin
2 pita breads, onion if you can find it
1/4 cup low-fat yogurt
2 tablespoons green onions, chopped
coarsely ground black pepper

Pierce eggplant with a fork; place on a baking sheet. Broil 5-1/2 inches from heat 30 minutes or until very tender, turning frequently. Let cool; peel and coarsely chop. Combine eggplant, parsley, and next 5 ingredients in a bowl; stir well, and set aside. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper, skin side up, on a foil-lined baking sheet; flatten with palm of hand. Broil 3 inches from heat 10 minutes or until blackened and charred. Place in a zip-top heavy-duty plastic bag, and seal; let stand 15 minutes. Peel and discard skins, and cut pepper halves lengthwise into thin strips. Combine beans and cumin in a bowl; stir well. Top each pita round evenly with eggplant mixture, bell pepper strips, bean mixture, yogurt, and green onions. Sprinkle with pepper.

Nutrition Facts
Amount Per Serving: Calories 199 - Calories from Fat 19
Percent Total Calories From: Fat 9%, Protein 20%, Carbohydrate 70%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 1mg, Sodium 273mg, Total Carbohydrate 35g, Dietary Fiber 3g, Sugars 0g, Protein 10g, Vitamin A 1236 units, Vitamin C 43 units, Calcium 0 units, Iron 4 units

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Smoked Mozzarella Sandwiches w/Tomatoes Two Ways

4 servings

2/3 cup sun-dried tomato bits
1 clove garlic, minced
1/4 teaspoon salt
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
1/8 teaspoon red pepper flakes
2 tablespoons olives, chopped
8 slices sourdough french bread
4 ounces mozzarella cheese, preferably smoked
3 vine ripe tomatoes
2 teaspoons balsamic vinegar
1 cup fresh basil leaf

Place sun-dried tomatoes in a bowl and cover with boiling water. Let stand 10 minutes. Squeeze dry. Mash garlic and salt into a paste. Transfer to a bowl and whisk in 1 tbs. oil, lemon juice and red-pepper flakes. Add tomatoes to the oil/garlic dressing along with the olives. Mix well. Spread tomato tepanade over 4 bread slices. Arrange cheese slices on top and sprinkle with black pepper. Place tomato slices on top and season with salt and vinegar. Top with several basil leaves and set remaining bread slices on top

Nutrition Facts
Amount Per Serving: Calories 285 - Calories from Fat 112
Percent Total Calories From: Fat 39%, Protein 18%, Carbohydrate 43%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 4g, Cholesterol 22mg, Sodium 642mg, Total Carbohydrate 31g, Dietary Fiber 1g, Sugars 0g, Protein 13g, Vitamin A 954 units, Vitamin C 29 units, Calcium 0 units, Iron 1 units

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Tuna & Bean Salad in Pita Pockets

2 servings

1 clove garlic, crushed
1/2 teaspoon salt
1 tablespoon fresh lemon juice
1/2 tablespoon extra virgin olive oil
1/4 teaspoon red pepper flakes
1 15 oz. can Great Northern beans, drained and rinsed
1 4 oz. can tuna packed in water
1 cup arugula, coarsely chopped
freshly ground black pepper, to taste
2 6-inch pita breads
4 to 2 lettuce leaves
1/4 cup thinly sliced red onion

With chef's knife, mash garlic and salt into a paste. Transfer to a bowl and whisk in lemon juice, oil and red pepper flakes. Add beans, tuna and arugula. Toss to mix. Season with pepper. Cut a quarter off each pita. Line the centers with lettuce leaves. Fill with tuna/bean salad and red onion slices.

Nutrition Facts
Amount Per Serving: Calories 973 - Calories from Fat 83
Percent Total Calories From: Fat 9%, Protein 26%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 2g, Cholesterol 21mg, Sodium 854mg, Total Carbohydrate 158g, Dietary Fiber 15g, Sugars 0g, Protein 64g, Vitamin A 3003 units, Vitamin C 40 units, Calcium 0 units, Iron 15 units

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Turkey Gyros

4 servings

1/2 teaspoon dried marjoram, crumbled
1/2 teaspoon dried rosemary, crumbled
1/8 teaspoon black pepper
4 pita breads
lettuce, shredded
1 tomato, chopped
1 cup nonfat yogurt, drained
1 cup low-fat sour cream
1 cucumber, seeded & chopped
2 tablespoons mint, minced
1/2 teaspoon salt
dash black pepper
1 pound ground turkey breast
1/2 cup chopped onion
2 teaspoons minced garlic
3/4 teaspoon salt

In a large bowl, combine the above ingredients up to and including the salt and pepper, and knead thoroughly. Mixture should be spicy but not too herby, and hold its shape. Break into 5 sections, each the size of a navel orange, then break each section into 6 balls. Knead and flatten slightly to a thickness of about 3/4 inch. Continue shaping the balls. Slip a skewer through the centers and roll gently with the palms to smooth the edges (you will need 5 or 6 skewers total, depending on their size). Cover and refrigerate overnight. To cook, set on a broiler tray or grill and cook over/under moderate heat, turning every 5 minutes. The surface will be crusty and the inside cooked within 25 minutes. To serve, arrange pita, meat, tomatoes, parsley and yogurt in separate dishes. Let guests open the bread or rolls and stuff them with meat and garnishings to their taste.

Nutrition Facts
Amount Per Serving: Calories 357 - Calories from Fat 71
Percent Total Calories From: Fat 20%, Protein 42%, Carbohydrate 38%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 87mg, Sodium 1075mg, Total Carbohydrate 34g, Dietary Fiber 1g, Sugars 0g, Protein 37g, Vitamin A 574 units, Vitamin C 16 units, Calcium 0 units, Iron 2 units

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Vietnamese Sandwiches

4 servings

1 clove garlic, crushed
1/2 teaspoon salt
1/4 cup rice wine vinegar
1 teaspoon sugar
1/2 cup carrot, peeled and grated
1/3 cup thinly sliced white onion
2 to 1 tablespoon jalapeno chile, finely chopped
1 16" long baguette
4 teaspoons low-fat mayonnaise
3/4 pound boneless skinless chicken breast, cooked (or pork tenderloin)
1 tablespoon fresh lime juice
1/2 teaspoon five-spice powder
1/2 cup fresh cilantro

With chef's knife, mash garlic and salt into a paste. Transfer to a mixing bowl and add vinegar and sugar, stirring to dissolve. Add carrots, onions and chilies. Toss to coat. Set aside. Slice baguette into 4 equal lengths. Split each piece horizontally. Spread cut sides with mayonnaise. Arrange the meat on the 4 bottom halves. sprinkle with lime juice and 5-spice powder. Top with the carrot salad and a shower of cilantro leaves. Cover with bread tops

Nutrition Facts
Amount Per Serving: Calories 182 - Calories from Fat 52
Percent Total Calories From: Fat 29%, Protein 49%, Carbohydrate 22%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 58mg, Sodium 474mg, Total Carbohydrate 10g, Dietary Fiber 0g, Sugars 0g, Protein 22g, Vitamin A 4077 units, Vitamin C 4 units, Calcium 0 units, Iron 1 units