The Sandwich Goes Upscale
These classy (but lower-cal) creations will make you forget boring burgers
By Elaine Magee, MPH, RD
Tired of the same old turkey sandwich? Try these upscale sandwich recipes for a change of pace.
There's something here for everyone, from peppered steak and roasted pork tenderloin for meat lovers to vegetarian options like Egg & Cucumber and Tuscany Meatless sandwiches.
Peppered Steak Sandwiches With Caramelized Onions and Light Horseradish Sauce
Journal as: 2 slices bread + 1/2 cup vegetables + 1 serving lean meat with 1 teaspoon fat
3 1-inch-thick filet mignon steaks (beef tenderloin steaks), about 1 1/4 pound total*
*Note: If the filet mignon is 1 1/2 inch thick, have your butcher cut in half lengthwise to make 3/4-inch steaks (these will cook a little more quickly).
Yield: 4 sandwiches
Per sandwich: 393 calories, 30 g protein, 33 g carbohydrate, 15 g fat (4 g saturated fat, 5.2 g monounsaturated fat, 1.5 g polyunsaturated fat), 70 mg cholesterol, 3 g fiber, 430 mg sodium. Calories from fat: 36%.
Roasted Pork Loin & Chutney Sandwich
Most supermarkets carry several types of chutney; choose whichever flavor sounds good to you. I found tomato-pear, mango, and cranberry chutney at my neighborhood grocery store.
1 large pork tenderloin (about 1.25 pounds)
Yield: 4 sandwiches
Per sandwich: 419 calories, 38 g protein, 46.5 g carbohydrate, 9 g fat (2.6 g saturated fat, 4.3 g monounsaturated fat, 1.5 g polyunsaturated fat), 80 mg cholesterol, 5.3 g fiber, 800 mg sodium. Calories from fat: 19%.
Smoked Salmon Sandwich With Scallion Cream Cheese
Journal as: 2 slices bread + 2 ounces low-fat cheese + 1/2 serving fatty fish with no added fat.
4 ounces of light cream cheese
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