The Sandwich Goes Upscale

These classy (but lower-cal) creations will make you forget boring burgers

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column

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*
2 teaspoons canola oil, divided use
Freshly ground salt and pepper
1 large sweet onion (or 2 small ones), cut in half and thinly sliced
2 cups sliced crimini mushrooms (or use sliced regular mushrooms, or chopped portabellas)
1/2 cup water or low-sodium beef broth
2 1/2 tablespoons light mayonnaise
2 teaspoons white (or creamed) horseradish
4 French, sourdough, or submarine rolls (part whole-wheat, if available)

*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).

  • Add a teaspoon of canola oil to a medium nonstick frying pan or skillet, and let it get nice and hot over medium-high heat. Meanwhile, salt and pepper both sides of each steak (heavier on the pepper than the salt). Add steaks to the pan, and cook to desired doneness (about 5-6 minutes per side for medium-well). Use a fork to remove steaks to a plate (keep the steak juices in the pan for use later).
  • Add the remaining teaspoon of oil to a large, nonstick skillet and saute the onion slices over medium-high heat until golden (about 5 minutes). Add the mushroom slices, 1/2 cup broth or water, and all the juices from the steak pan. Continue to cook the onions and mushrooms, stirring often, for about 5 minutes. Remove from heat.
  • Put light mayonnaise and horseradish in a custard cup and stir to blend well.
  • Place the bottoms of your sandwich rolls on a serving plate. Spread horseradish sauce on top of each. Top each with steak slices and the onion/mushroom mixture, then place tops on the sandwiches.

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)
1 teaspoon olive oil
Freshly ground black pepper (about 1/4 teaspoon or more)
Freshly ground salt (about 1/4 teaspoon)
1 1/2 teaspoon dried thyme leaves (or 1 tablespoon fresh thyme leaves)
8 slices bread of choice (such as sourdough), or 4 rustic-style sandwich rolls, sliced open
2 tablespoons grainy mustard
1/2 cup chutney

  • Preheat oven to 400 degrees. Line the bottom of a roasting pan (or 9x13-inch baking pan) with foil. Rub the outside of the pork tenderloin with the olive oil, and place in the center of the foil-lined pan. Sprinkle salt, pepper, and thyme evenly on the outside of the tenderloin.
  • Roast, uncovered until cooked throughout, 40-50 minutes. Set aside to cool for about 5 minutes, then cut into 1/4-inch slices.
  • Spread about 1 1/2 teaspoon of the mustard on each of the bottom slices of bread (or roll halves). Arrange pork slices on top of the mustard.
  • Spread about 1 1/2 to 2 tablespoons of the chutney on each of the top bread slices, then assemble the sandwiches. Serve immediately.

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
1 scallion (the white and light green parts), finely chopped
5 slices of dark rye bread
3.5 ounces of smoked salmon (or lox) thinly sliced
1 head Belgium endive, leaves separated, washed, and dried well

  • Beat light cream cheese and chopped scallion together in a small bowl with an electric mixer or by hand. Spread the mixture thinly on one side of each slice of bread (all 5 slices).
  • Layer the salmon over the cream-cheese mixture on 2 1/2 of the slices (cut one of the slices in half). Then top the salmon evenly with the endive leaves.
  • Place the remaining bread slices (including the half-slice) over each sandwich and press down firmly. Wrap well, and keep chilled in refrigerator until ready to serve. Cut the rest of the sandwiches in half before serving.

Health Solutions From Our Sponsors