SANDWICHES

Chicken Mango Chutney Sandwiches

This is a great way to use leftover chicken or turkey.
Complements to Lowfat Lifesyle recipes

Servings: 4

• 1/4 cup sliced or slivered almonds
• 1/4 cup mango chutney (chop any large pieces)
• 2 tablespoons fat free mayonnaise or plain low-fat yogurt
• 1 teaspoon curry powder
• 2 cups shredded cooked chicken or turkey breast (leftover chicken is fine)
• 1 cup seedless red grapes, halved
• 4 whole wheat pita bread rounds, halved or 8 inch tortillas
• Leafy lettuce leaves

In a shallow baking pan, spread almonds in single layer. Bake in a 350 degree F oven 5 to 10 minutes or until the nuts are light golden brown, stirring once or twice. Cool slightly.
Meanwhile, in a large bowl combine chutney, mayonnaise dressing or yogurt, and curry powder. Add chicken, grapes, and toasted nuts; toss gently to coat. Line pita bread halves or tortillas with lettuce leaves. Spoon chicken mixture into pita halves or spead tortillas. Roll up tortillas, if using.
Per Serving using Pita Bread: 397 Calories; 6g Fat (14.3% calories from fat); 1g Saturated Fat; 36g Protein; 51g Carbohydrate; 5g Dietary Fiber; 69mg Cholesterol; 309mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1 Fruit; 1 Fat; 0 Other Carbohydrates.

Chicken Parmesan Sandwiches

Serve with your favorite beverage.
Complements to Lowfat Lifestyle recipes

Servings: 2

• 2 - 3 ounces chicken breasts halves, cooked and thinly sliced
• 1/2 cup green bell peppers, thinly sliced
• 1/2 cup onions, thinly sliced
• 1 teaspoons olive oil
• 1/4 cup fresh grated Parmesan cheese (use fresh grated/shaved so it will melt)
• 2 whole wheat hoagie rolls
Heat the oil in a skillet. Add the onions and peppers. Cook until just soft and lightly browned.Add the chicken to the pan and heat. Top with the peppers and onions. Place on the buns. Top with fresh shaved or grated Paremsan cheese. Serve warm.
Per Serving (excluding unknown items): 384 Calories; 9g Fat (21.2% calories from fat); 32g Protein; 43g Carbohydrate; 3g Dietary Fiber; 57mg Cholesterol; 623mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 Fat.

Chicken Tortilla Wraps

Quick, easy and delicious!
Complements to Lowfat Lifestyle recipes

• 4 fat-free whole wheat tortillas (10-inch)
• 1 pound boneless, skinned chicken breasts, cut into thin strips
• 1 medium-size sweet hybrid onion, sliced
• 1 clove garlic, finely chopped
• 2 tablespoons Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 cups green leaf lettuce, cut in shreds
• 2 medium Roma tomatoes, chopped
• 1/2 cup fat free ranch salad dressing

Heat oven to 350 degrees F.
Wrap tortillas in foil. Heat in 350 degree F oven 10 to 15 minutes or until warm.
Coat large nonstick skillet with cooking spray. Place skillet over medium-high heat. When skillet is hot, add chicken, onion slices and garlic; sauté until chicken is no longer pink in center, 4 to 6 minutes. Stir in Worcestershire sauce; add salt and pepper.
Divide chicken mixture among tortillas. Top each with lettuce and tomato. Drizzle each with 2 to 3 tablespoons dressing. Roll up the tortillas and serve. Makes 4 servings.

Per Serving: 237 Calories; 2g Fat (6.8% calories from fat); trace Saturated Fat; 29g Protein; 23g Carbohydrate; 7g Dietary Fiber; 66mg Cholesterol; 672mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat;

Deli Roast Beef and Pepper Sandwich

Serve with your favorite beverage.
Complements to Lowfat Lifestyle recipes

• 1/2 cup thinly sliced sweet onions
• 1/4 cup thinly sliced green bell peppers
• 1/4 cup low fat Italian dressing
• 12 slices shaved deli roast beef
• 2 - 7 inch submarine whole wheat rolls partially split, wrapped in foil and heated until warm.
• 2 tablespoons pickled pepperoncini pepper rings

Cook onions and bell peppers in dressing in medium skillet on medium heat for 5 minutes or until vegetables are crisp-tender, stirring frequently. Reduce heat to medium-low and add roast beef. Toss to coat and cook 2 minutes or until just heated through, stirring almost constantly.

Divide meat mixture evenly among warm partially split rolls and top with pickled pepperoncini pepper rings. Serve immediately.

Per Serving: 497 Calories; 7g Fat (12.6% calories from fat); 2g Saturated Fat; 20g Protein; 88g Carbohydrate; 5g Dietary Fiber; 12mg Cholesterol; 1382mg Sodium. Exchanges: 5 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat; 1/2 Other Carbohydrates.

Greek Pita Pockets

Serve with your favorite beverage
Complements to Lowfat Lifestyle recipes

• 1 - 8 ounce container plain yogurt, non-fat
• 1 cup cucumber, peeled, seeded and diced (1 medium cucumber)
• 1/2 teaspoon garlic, minced
• 1 teaspoon lemon pepper
• 1 teaspoon oregano
• 1/2 pound roasted turkey breast, cut into 1/4-inch cubes
• 4 (6-inch) pita pockets, cut in half
• 2 cups shredded lettuce
• 2 small tomatoes, cut into 8 slices
• 1 red onion, cut into 8 slices
• 8 kalamata olives, pitted
• 8 pepperoncini peppers
• 8 tablespoons Feta cheese, crumbled*

In medium bowl, combine yogurt, cucumber, garlic, lemon pepper, oregano and turkey. Cover and refrigerate for at least 1 hour.
Put approximately 1/4 cup lettuce in each pita pocket
In each pocket half, spoon 1/8th of turkey/cucumber mixture. Add 1 slice tomato, 1 slice onion, 1 pitted olive, 1 pepperoncini and 1 tablespoon Feta cheese.

* Use low-fat or fat-free feta if you want to further reduce calories, fat and saturated fat.
Per Serving: 206 Calories; 6g Fat (27.9% calories from fat); 3g Saturated Fat; 13g Protein; 24g Carbohydrate; 2g Dietary Fiber; 31mg Cholesterol; 403mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Grilled Pineapple Chicken Sandwiches

Grilled pineapple slices and red pepper make special.
Complement to Lowfat Lifestyle recipes

• 1 (8 ounce) can sliced pineapple in juice
• 1 tablespoon honey mustard
• 2 skinless, boneless chicken breast halves
• 1 red bell pepper, thinly sliced in rings
• 2 multi-grain hamburger buns, split

Grill or broil the chicken breasts and pineapple slices, brushing occasionally with honey mustard. Serve the chicken on multi-grain sandwich rolls, topped with pineapple slices and red bell pepper rings.

Per Serving: 386 Calories; 5g Fat (12.0% calories from fat); 3g Saturated Fat; 35g Protein; 51g Carbohydrate; 5g Dietary Fiber; 66mg Cholesterol; 478mg Sodium. Exchanges: 2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat.

Honey Roasted Turkey & Cheese Spirals

Fresh herbs spice up this easy wrap.
Complements to Lowfat Lifestyle recipes

• 1 - 8 ounce tub of fat-free cream cheese
• 2 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
• 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 4 - 8 inch fat-free whole wheat flour tortillas
• 6 ounces thinly sliced low-fat honey roasted deli turkey
• 2 ounces very thinly sliced low-fat Swiss cheese
• 4 lettuce leaves
• 2 medium tomatoes, chopped

For filling, in a medium mixing bowl stir together the soft-style cream cheese, basil, oregano, garlic salt, and pepper.
To assemble, gently spread each tortilla with the filling. Arrange the ham, turkey, or chicken slices atop the filling. Top the meat slices with the Swiss, provolone, or mozzarella cheese slices.
Place lettuce leaves and chopped tomato along one edge of each tortilla. Starting with the edge with the lettuce, roll up each tortilla jelly-roll style. Cover and chill the tortilla rolls for 1 to 24 hours.
To serve, cut tortilla rolls in half crosswise or cut into 1-inch slices.

Per Serving: 122 Calories; 1g Fat (7.7% calories from fat); 1g Saturated Fat; 11g Protein; 18g Carbohydrate; 6g Dietary Fiber; 5mg Cholesterol; 605mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Mexicali Shrimp Sandwiches

Cilantro, corn, red pepper and lime enhance a quick and easy sandwich.
Complements to Lowfat Lifestyle recipes

Servings: 6

• 1 large ear of corn, husked
• 10 ounces bay shrimp (or tiny shrimp), cooked (about 1 1/2 cups)
• 1 cup diced red bell pepper
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons chopped green onions
• 4 teaspoons fresh lime juice
• 1 teaspoon grated lime peel
• 1/2 teaspoon hot pepper sauce
• 2 teaspoons fat-free mayonnaise
• 6 - 4 inch Kaiser rolls or low fat hamburger buns, cut horizontally in half

Cook corn in a pot of boiling salted water for three minutes. Drain and cool. Cut kernels off cob. Place corn kernels in a medium bowl. Add shrimp, bell pepper, cilantro, green onion, lime juice, lime peel and hot pepper sauce and toss to blend. Mix in mayonnaise and season with salt and pepper. Chill. (May be made one day in advance and stored in refrigerator)
Pull out a small amount of the bread on the low half of the bun to hollow out to form a slight indention or bowl effect. Scoop salad into roll indentions and top with other half of roll.

Per Serving: 157 Calories
2g Fat (10.1% calories from fat)
14g Protein
24g Carbohydrate
4g Dietary Fiber
72mg Cholesterol
295mg Sodium
Exchanges: 1 1/2 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Middle Eastern Layered Pita Sandwich

Complements to Pillsbury online recipes

Prep Time: 15 Min
Makes: 4 servings

INGREDIENTS

2 large (7 or 8-inch) pita (pocket) breads
1 (8-oz.) container hummus
1 medium carrot, shredded
1 medium tomato, sliced
1/2 medium cucumber, peeled if desired, sliced
1 thin slice red onion, separated into rings

DIRECTIONS

1. Split pita breads to form 4 round pieces. Spread 1 pita bread half with 1/3 of hummus; sprinkle with half of carrots. Layer half of tomato slices, then half of cucumber slices over carrots.
2. Top with second pita bread half. Spread with 1/3 of hummus; add onion rings.
3. Top with third pita bread half. Spread remaining hummus over pita. Top with remaining carrots, tomato slices and cucumber slices. Place remaining pita bread half on top. Press together gently. Cut sandwich into quarters.

1 Serving: Calories 210 (Calories from Fat 50); Total Fat 6g (Saturated Fat 0g); Cholesterol 0mg; Sodium 390mg; Total Carbohydrate 30g (Dietary Fiber 5g, Sugars 3g); Protein 8g Percent Daily Value*: Vitamin A 110%; Vitamin C 15%; Calcium 6%; Iron 15% Exchanges: 2 Starch; 1/2 Very Lean Meat; 1 Fat
*Percent Daily Values are based on a 2,000 calorie diet.

Sautéed Onion & Tomato Sandwiches

The grilled onions and fresh basil makes this sandwich special
Complements to Lowfat Lifestyle recipes.

• 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.

Tuna Apple Pockets

Serve with your favorite low fat soup!
Complements to Lowfat Lifesyle recipes

• 6 1/2 ounces solid white tuna in water, drained
• 1/3 cup fat-free mayonnaise
• 2/3 cup apples, chopped
• 1/4 cup shredded carrots
• 1 tablespoon fresh lemon juice
• 2 pita pocket breads, cut in half
• 1 cup leaf or butter lettuce, shredded

In a small bowl combine tuna, mayonnaise, apple, carrot and lemon juice.
Fill each pita half with shredded lettuce and 1/4 of the tuna mixture.

Per Serving: 169 Calories; 1g Fat (4.6% calories from fat); trace Saturated Fat; 15g Protein; 25g Carbohydrate; 2g Dietary Fiber; 14mg Cholesterol; 574mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Grilled Honey-Mustard Chicken Sandwiches

Serves 4

Ingredients
For the chicken:
1/4 cup olive oil
2 tablespoons white wine vinegar
2 tablespoons Dijon mustard
2 tablespoons honey
1 teaspoon salt
1/2 teaspoon cayenne pepper
1/4 cup fresh rosemary
4 chicken breasts (4 ounces each)

For the sandwiches:
1/2 cup cream cheese, low-fat whipped
2 tablespoons diced, sweet onion
4 large whole grain sandwich buns, sliced in half
4 large green leaf lettuce leaves, shredded

Cooking Instructions
For the chicken:
1. Mix the olive oil, vinegar, mustard, honey, salt, cayenne pepper and rosemary together in a large re-sealable plastic bag. Add the chicken breasts and seal the bag. Turn the bag over several times to thoroughly coat the chicken with the marinade and refrigerate at least 30 minutes or up to 4 hours.
2. Preheat the grill to medium high.
3. Remove the chicken from the marinade, shaking off any excess and season on both sides with salt and pepper. Discard the leftover marinade.
4. Grill the breasts until golden brown, about 4 minutes. Turn them over and cook an additional 4 minutes, or until the chicken is well browned and cooked through. Remove the chicken from the grill and place on a cutting board to rest.
For the sandwiches:
5. In a small bowl, combine the cream cheese and onion. Add salt and pepper to taste.
6. Lay the sandwich buns out on a work surface in front of you. Divide the cream cheese mixture among the sandwiches and spread it out on each side. Place one chicken breast on each sandwich and divide the lettuce among the sandwiches.
7. Cut each sandwich on a diagonal and serve.
Serving Size: 1 sandwich
Nutritional Information
Number of Servings: 4

Grilled Chicken, Avocado and Tomato Sandwiches

Serves 4

Ingredients
For the chicken:
2 teaspoons olive oil
4 small skinless, boneless chicken breasts, about 4 ounces each
salt to taste
freshly ground black pepper

For the sandwiches:
1/2 cup fat-free, whipped cream cheese
2 tablespoons minced scallions
1 tablespoon diced chili peppers
1 tablespoon freshly chopped cilantro
1/2 large avocado, sliced into 4 strips
4 large whole grain sandwich buns, sliced in half
4 large slices of tomato, sliced thick

Cooking Instructions
For the chicken:
1. Preheat the grill to medium-high.
2. Brush the chicken breasts with olive oil and then season with salt and pepper. Cook them on the grill, about 4-5 minutes per side, depending on the thickness of the breast. Transfer the chicken to a cutting board to let cool and then slice on the bias.
For the sandwiches:
3. In a small mixing bowl, combine the cream cheese, scallions, chili peppers, and cilantro. Add salt and pepper to taste.
4. Lay out the sandwich buns on a work surface in front of you. Divide the cream cheese mixture among the sandwiches, spreading it out on each side of the bun. Divide the chicken slices among the sandwiches, top with one slice of avocado and one slice of tomato.
5. Slice the sandwiches on the diagonal and serve.
Serving Size: 1 sandwich
Nutritional Information
Number of Servings: 4

Turkey and Roasted Red Pepper Wraps with Tarragon Cream Cheese

Serves 4

Ingredients
For the tarragon cream cheese:
1/2 cup cream cheese, low-fat whipped
2 tablespoons minced, sweet onion
1 tablespoon freshly chopped tarragon

For the wraps:
4 large flour tortillas
3/4 pound sliced smoked turkey breast
4 slices roasted red bell pepper, from a jar
4 lettuce leaves, green leaf, bibb or romaine, shredded

Cooking Instructions
For the tarragon cream cheese:
1. In a small mixing bowl, combine the cream cheese, onion and tarragon.
For the wraps:
2. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey. Place one slice of the roasted red pepper on each wrap. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)
3. Cut the wraps in half on the diagonal and serve.

Serving Size: 1 wrap
Nutritional Information
Number of Servings: 4

Grilled Portobello Sandwich with Roasted Red Peppers

Serves 4

Ingredients
1 1/2 tablespoons olive oil
1 1/2 cloves garlic finely chopped
1 1/2 teaspoons chopped fresh basil
salt to taste
freshly ground black pepper
2 Portobello mushrooms
1/2 cup cream cheese, low-fat whipped, or goat cheese
4 pieces whole grain focaccia bread from the bakery or other good quality bread
2/3 cup spinach or arugula leaves, washed and dried
4 slices of roasted red bell pepper, from a jar

Cooking Instructions
1. Preheat the grill.
2. Mix the olive oil, garlic, salt, pepper and 1/2 teaspoon of the basil together. Remove the stem from the mushroom and brush both sides of the cap with the olive oil mixture. Set aside.
3. Mix the cheese, the remaining 1/2 teaspoon of basil, salt and pepper together. Set aside.
4. Grill the mushroom until they are soft in the center, about 3 to 4 minutes on each side. Slice each cap on the diagonal into 1" strips.
5. Spread 2 halves of bread with the cheese mixture, then top with the spinach or arugula, a slice of roasted red pepper and the sliced Portobello. Place the other half of the bread on top.
Serving Size: 1 sandwich
Nutritional Information
Number of Servings: 4

BURGERS

Portobello Spinach Burgers
Serve these steak burritos with a green salad
Complements to Lowfat Lifestyle recipes.

• 1/2 cup nonfat mayonnaise
• 2 teaspoons Dijon mustard
• 6 teaspoons minced fresh rosemary
• 1 garlic clove, minced
• Nonstick vegetable oil spray
• 4 large portobello mushrooms, stems trimmed
• 2 tablespoons olive oil
• 4 whole wheat buns, toasted
• 2 cups baby spinach

Mix mayonnaise, mustard, 2 teaspoons rosemary and garlic in small bowl.
Spray grill rack with nonstick spray, then prepare barbecue (medium heat). Brush mushrooms all over with olive oil. Sprinkle each with 1 teaspoon rosemary, then salt and pepper. Grill until tender, about 10 minutes per side.
Spread mayonnaise mixture over buns. Place mushrooms and baby spinach on bun bottoms. Cover with bun tops. Serve while warm.
Per Serving: 270 Calories; 10g Fat (31.4% calories from fat); 1g Saturated Fat; 9g Protein; 38g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 600mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 2 Fat; 1/2 Other Carbohydrates.

Salmon Burgers
A hearty sandwich that is sure to please.
Complements to Lowfat Lifestyle recipes

• 1 large cucumber (about 1 pound)
• 1 tablespoon cider vinegar
• 1 1/2 teaspoons sugar
• 1/4 teaspoon dried hot red pepper flakes
• 1 large egg white
• 1 tablespoon soy sauce
• 1/2 teaspoon grated peeled fresh gingerroot
• 3/4-pound salmon fillet, skin discarded and fish cut into1/4-inch pieces
• 1/2 cup fine fresh bread crumbs
• 2 scallions, chopped fine
• 1 teaspoon mustard seed
• 1 teaspoon vegetable oil
• 4 small green-leaf lettuce leaves
• 8 slices firm pumpernickel bread(about 10 ounces)

With a sharp knife cut cucumber into very thin slices. In a bowl toss cucumber with vinegar, sugar, red pepper flakes, and salt to taste.
In another bowl whisk together egg white, soy sauce, and gingerroot until combined well and stir in salmon, bread crumbs, scallions, mustard seeds, and salt to taste. In a food processor purée 1/3 cup salmon mixture and return to salmon mixture remaining in bowl. (Alternatively, chop 1/3 cup salmon mixture fine and mash to a paste with flat side of a knife.) Stir mixture to combine and form into four 3/4-inch-thick patties. Drain cucumber well.
In a large non-stick skillet heat oil over moderately high heat until hot but not smoking and cook patties until golden, about 2 minutes on each side. Cook patties, covered, over moderate heat until just cooked through, about 5 minutes more. Arrange lettuce leaves on 4 pumpernickel slices and top with salmon burgers, pickled cucumber, and remaining 4 pumpernickel slices.
Per Serving: 323 Calories; 7g Fat (19.6% calories from fat); 1g Saturated Fat; 26g Protein; 40g Carbohydrate; 6g Dietary Fiber; 44mg Cholesterol; 561mg Sodium. Exchanges: 2 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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