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Healthy Recipes

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Grilled Veggie Sandwiches

Tired of the same old turkey sandwiches? With a little preparation you’ll be able to forgo the typical cold-cut sandwich for something fresh and different. The variety of textures and colors in this veggie sandwich will stimulate your senses while offering filling fiber, which research shows may protect against colorectal cancer. Grilling the vegetables and pairing them with fresh basil and a light homemade spread will wake up your taste buds with a delicious and healthful lunchtime treat.
 

Ingredients:

3 Tbsp. balsamic or red wine vinegar
2 tsp. extra virgin olive oil
1/4 cup plus 1 Tbsp. fresh basil leaves, chopped
1 small eggplant, sliced into thin rounds
1 zucchini, sliced thin
1 yellow summer squash, sliced thin
1 red bell pepper, seeded and sliced thin
1 small red onion, peeled and cut into 1/2-inch slices
Cooking oil for coating grill surface (such as olive or peanut oil)
1/4 cup plain, nonfat yogurt
2 Tbsp. reduced-fat mayonnaise* (preferably soy and canola)
1 tsp. lemon juice
8 slices whole-grain sandwich bread
Sea salt and freshly ground pepper, to taste

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

*Make your own soy and canola free mayonnaise from one of the recipes here:

Homemade Soy and Canola Free Mayonnaise

Instructions:

1. Mix the vinegar, oil and 1/4 cup basil in large bowl. Add the vegetables and toss to coat. Let the vegetables sit in the marinade for several minutes.

2. Meanwhile, heat a grill or preheat your oven’s broiler. Lightly coat a grilling pan with healthy cooking oil and add the marinated vegetables. Grill or broil until the vegetables are tender and lightly browned, turning frequently to brown all sides and avoid charring.

3. Transfer the vegetables to a plate and set aside to cool. Vegetables may be grilled in advance and refrigerated, wrapped in plastic wrap, for up to 3 days. Bring the chilled vegetables to room temperature before assembling sandwiches.

4. Make the spread by mixing together the yogurt, mayonnaise, remaining basil and lemon juice. Mix together until well combined and smooth.

5. To assemble the sandwiches, spread the yogurt mixture on one side of 4 slices of bread. Next, divide the vegetable mixture evenly between each. Sprinkle lightly with salt and pepper and top each sandwich with remaining slices of bread. Slice and serve.

Makes 4 servings.

Per serving: 250 calories, 7 g total fat (1 g saturated fat), 42 g carbohydrates, 9 g protein, 10 g dietary fiber, 390 mg sodium.

To return to our list of Healthy Recipes, click HERE.

 

    

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.