Sandwich Recipes

Introduction

There are several simple sandwiches in addition to some others which take a little more time which can be used for lunch.

Quick and Easy Vegetarian Sandwiches

Using any of the nut butters is an easy and quick staple for lunch sandwiches.  There are now multiple types of nut butters such as cashew butter, almond butter, and sunflower butter.  Using either bread or whole wheat bread or a similar whole grain for the bread is the best choice.  Whole wheat tortillas or similar products may be used as well as long as they are baked.

Nutrition Facts for 2 slices of whole wheat bread and 1 Tbsp. of nut butter

Carbohydrates – 30 g, Protein – 13 g, Fat – 8 g

Calories – 244 calories

Vegetable Sandwich

Prep time:  10 minutes

Servings: 1

Ingredients

2 slices whole wheat bread

1 cup sliced cucumbers and tomatoes

1-2 lettuce leaves

Spices of choice or pickles

Mustard or Bolthouse Farms Ranch dressing

Bolthouse Farms dressings are made from a yogurt base and lower in calories and fat.

Nutrition Facts

Carbohydrates – 35g, Protein 5g, Fat – 0g

Calories – 160 calories plus calories for any dressings and/or cheese

Lunch Sandwiches with Longer Preparation Times

Crunchy Cauliflower Po’ Boy with Sweet Chili Sauce

Prep time: 40 minutes

Servings:  2

Ingredients

Po’ Boy:

½ cup sweet chili sauce

½ tsp salt

½ tsp pepper

1 tablespoon garlic powder

1 cup whole-wheat breadcrumbs

4 cups cauliflower florets, cut to 1-inch thick

1/8 ripe avocado

2 tablespoons plain Greek yogurt

2 tsp lemon juice

2 tablespoons apple cider vinegar

2 teaspoons extra virgin olive oil

1 tsp honey

3 cups shredded red cabbage

½ cup shredded carrot

4 slices whole-grain bread

Dipping Sauce

½ cup plain FF Greek yogurt

½ cup sweet chili sauce

2 tsp chili powder

Directions:

1. Preheat oven to 375 degrees and line baking sheet with parchment paper
2. Pour ½ cup sweet chili sauce into a bowl. Mix breadcrumbs, ½ tsp of salt, ½ tsp of pepper and 1 tablespoon garlic powder in a second bowl.
3. Toss the cauliflower in the sweet chili sauce then roll in the breadcrumb mixture to coat evenly. Place cauliflower on a baking sheet in a single layer, bake until golden and crisp (about 30 min).
4. While the cauliflower cooks, mash avocado in a small bowl. Mix in 2 tablespoons plain Greek yogurt, 2 teaspoons lemon juice and a pinch of salt until well combined.
5. Whisk together apple cider vinegar, olive oil, and honey in a medium bowl. Add cabbage and carrots, toss to coat.
6. Whisk together ½ cup plain Greek yogurt, ½ cup sweet chili sauce and 2 tsp chili powder for the dipping sauce.
7. Spread 2 tablespoons of the avocado mixture on the bread. Evenly divide the cabbage, carrot slaw on top of the avocado spread. Top with the crispy cauliflower. Serve with dipping sauce on the side.

Nutrition Facts

Carbohydrates -110g   Protein -15g      Fat –5g

Calories -650