Bug Bites

Bug Bites
Prep Time
20 minutes
Number of Servings
1 Dragonfly Sandwich
Ingredients
  • [q:1/2] whole-wheat pita
  • 1 baby dill pickle
  • 2 thin carrot matchsticks
  • [q:1/4] cup lowfat cream cheese
  • 2 Tbsp vanilla yogurt
  • [q:1/2] tsp ground turmeric
  • [q:1/4] tsp garlic powder
  • Pinch of salt
  • 2 slices honey-baked turkey breast
  • 4 thin orange slices
  • 4 thin red apple slices
  • You will also need: Clean scissors
Directions
  1. Flap your arms 4 times. Now use clean children’s scissors to cut pita bread into four 1-inch ovals to help shape the wings. Use a butter knife to slice one-third of the pickle off the top and set aside for dragonfly’s head. The rest of the pickle will be its tail.
  2. Use a toothpick to make 2 small holes on the top of the pickle head. Slide 1 small carrot stick into each of the holes for the antennae. 
  3. Buzz like a bug as you combine cream cheese, yogurt, turmeric, garlic powder, and salt in a bowl. Spread it on top of your pita bread.
  4. Place turkey slices on top of each other and roll them up tightly. Place turkey roll-up in center of plate. Place pickle head at one end, and rest of pickle at other end.
  5. To help our dragonfly fly, it needs wings. Place 2 pita ovals on each side of turkey body. Stack sliced oranges and sliced apples on the wings, making sure all tips are pointing in. Run around the house like you’re a dragonfly whooshing through the air before landing at your lunch table for a scrumptious sandwich!
Nutrition Info
417 Calories, 28 g Protein, 38 g Carbohydrates, 5 g Fiber, 17 g Total fat (9 g sat, 6 g mono, 2 g poly), 830 mg Sodium, [nutrition:4] Vitamin A, B3 (niacin), [nutrition:3] Vitamin C, Manganese, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, Iron, Selenium, Zinc, [nutrition:1] Vitamin B1 (thiamine), B12, Folate, Pantothenic acid, Calcium, Copper, Magnesium, Potassium

Eggplant, Pesto & Goat Cheese Sandwiches

Eggplant, Pesto & Goat Cheese Sandwiches
Prep Time
30 minutes prep time + draining time for eggplant
Number of Servings
4
Ingredients
  • 1 large eggplant, cut crosswise into [q:1/2]-inch-thick rounds
  • Kosher salt
  • Extra-virgin olive oil, for brushing the eggplant
  • 8 slices crusty rustic bread
  • 4 Tbsp Classic Basil Pesto or your favorite pesto
  • 2 medium ripe tomatoes, sliced into [q:1/4]-inch-thick rounds
  • 4 oz rindless goat cheese (chevre), crumbled
Directions
  1. Toss eggplant with [q:1 1/2] teaspoons salt in a colander. Place in sink and let stand for 1 hour to drain off excess juice. Rinse eggplant under cold water and pat dry with paper towels.
  2. Build a fire for grilling in an outdoor grill. For a charcoal grill, let coals burn until they are covered with white ash. Spread out the mound of coals into a bank, with one side about two coals deep; the other side of the slope should include a scattering of single coals. For a gas grill, preheat grill on high. Leave one side on high and turn the other side to low. In both cases, you will have two areas for cooking, one hot and the other cooler.
  3. Lightly oil cooking grate. Brush eggplant on both sides with olive oil. Place over the hotter side of the grill and cover. Grill until the undersides are seared with grill marks, about 2 minutes. Turn and sear the other sides, about 2 minutes longer. Transfer to the cooler side of the grill, cover, and grill until eggplant is tender, about 5 minutes. During the last minute or so, place bread slices on grill to toast them lightly.
  4. Spread 4 bread slices with pesto. Place, pesto side up, on a work surface. Top each with equal amounts of eggplant, tomatoes, and crumbled goat cheese. Top each with a slice of bread and cut in half crosswise. Serve immediately or cooled to room temperature.

Grilled Eggplant and Tomato Sandwiches

Grilled Eggplant and Tomato Sandwiches
with Pesto and Goat Cheese
Prep Time
30 minutes prep, plus draining time for eggplant
Number of Servings
Serves 4
Ingredients
  • 1 large eggplant, cut crosswise into [q:1/2] inch-thick rounds
  • Kosher salt
  • Extra-virgin olive oil, for brushing the eggplant
  • 8 slices crusty rustic bread
  • 4 Tbsp Classic Basil Pesto or your favorite pesto
  • 2 medium ripe tomatoes, sliced into [q:1/4] inch-thick rounds
  • 4 oz rindless goat cheese (chevre), crumbled
Directions
  1. Toss eggplant with [q:1 1/2] teaspoons salt in a colander. Place in sink and let stand for 1 hour to drain off excess juice. Rinse eggplant under cold water and pat dry with paper towels.
  2. Build a fire for grilling in an outdoor grill. For a charcoal grill, let coals burn until they are covered with white ash. Spread out the mound of coals into a bank, with one side about two coals deep; the other side of the slope should include a scattering of single coals. For a gas grill, preheat grill on high. Leave one side on high and turn the other side to low. In both cases, you will have two areas for cooking, one hot and the other cooler.
  3. Lightly oil cooking grate. Brush eggplant on both sides with olive oil. Place over the hotter side of the grill and cover. Grill until the undersides are seared with grill marks, about 2 minutes. Turn and sear the other sides, about 2 minutes longer. Transfer to the cooler side of the grill, cover, and grill until eggplant is tender, about 5 minutes. During the last minute or so, place bread slices on grill to toast them lightly.
  4. Spread 4 bread slices with pesto. Place, pesto side up, on a work surface. Top each with equal amounts of eggplant, tomatoes, and crumbled goat cheese. Top each with a slice of bread and cut in half crosswise. Serve immediately or cooled to room temperature.

Turkey-Cran Salad Wraps

Turkey-Cran Salad Wraps
Prep Time
15 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup diced cooked turkey breast
  • [q:1/2] cup chopped celery
  • [q:1/4] cup dried cranberries
  • [q:1/4] cup low-fat mayonnaise
  • Salt and freshly ground black pepper to taste
  • 4 whole-wheat wraps
Directions
  1. Combine turkey, celery, and cranberries in a medium bowl.
  2. Add mayonnaise and combine well. Add salt and pepper to taste.
  3. Place [q:1/4] of the turkey salad on each wrap. Roll up and refrigerate or store with a cold pack until ready to eat.
Nutrition Info
304 Calories, 15 g Protein, 33 mg Cholesterol, 34 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 2 g Fiber, 12 g Total fat (2 g sat), 510 mg Sodium, [nutrition:3] Vitamin B3 (niacin), [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, Folate, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Iron, Zinc

Smoky Miso Tofu Sandwiches

Smoky Miso Tofu Sandwiches
Ingredients
  • 1 block extra/super firm tofu, drained and pressed
  • 2 Tbsp red miso
  • 2 Tbsp lemon juice
  • 2 Tbsp sugar
  • 2 Tbsp tamari or soy sauce
  • 1 Tbsp nutritional yeast
  • [q:1/4] tsp liquid smoke
Directions
  1. Preheat the oven to 425º F. Wrap your drained tofu in a few paper towels, then again in a terry cloth bar towel. Press with something heavy, like a cast-iron skillet or a plate with some cans on top, for 10 to 20 minutes.
  2. Meanwhile, mix the marinade together.
  3. Unwrap the tofu and make many thin, width-wise slices with a large knife. I got 18 to 20 slices out of one block of tofu.
  4. Line up your tofu slices on a baking sheet topped with a non-stick baking mat or parchment paper. [what if you don’t have a nonstick baking mat? – I added parchment paper option!] Brush both sides of the tofu with the marinade.
  5. Let the slices absorb the marinade for 10 minutes or so, then brush just the tops again. Bake for 20 minutes at 425º F. Remove from the oven and let it cool on the sheet. The tofu should be darkened around the edges, but not burnt. Use immediately or refrigerate for later use.

BBQ Chicken Sandwiches

BBQ Chicken Sandwiches
Prep Time
15 minutes, plus 25 minutes cook
Number of Servings
Serves 4
Ingredients
  • 4 sandwich rolls, French or sourdough
  • 2 chicken breasts
  • [q:1/4] tsp salt
  • [q:1/8] tsp black pepper
  • [q:1/4] tsp garlic powder
  • [q:1/2] of a red onion, sliced
  • Grated Monterey Jack cheese
  • A mix of your favorite BBQ sauces
  • Spicy mustard, optional
Directions
  1. Pound the chicken breasts to roughly [q:1/2]-inch thickness.
  2. Place the chicken breasts on a broiling pan and sprinkle them with salt, black pepper and garlic powder.
  3. Broil the chicken for 5 to 7 minutes.
  4. Flip the chicken and broil the breasts for another 5 minutes, or until the chicken is done. (Cooking time will vary depending on the thickness of the chicken pieces.)
  5. Cut the chicken into strips.
  6. Mix the BBQ sauces in bowl and stir in some spicy mustard if you want an extra kick.
  7. Slice open the sandwich rolls and place them on a baking sheet.
  8. Spread a couple spoonfuls of sauce on each half of the bread.
  9. Toss the cooked chicken strips with the remaining sauce.
  10. Arrange a quarter of the chicken strips on the bottom half of each sandwich roll.
  11. Sprinkle sliced onion on each of the sandwiches and then top them with a handful of grated Monterey Jack cheese.
  12. Bake the sandwiches at 350 degrees for 10 minutes or until the cheese begins to melt.
  13. Finish by broiling them for a couple of minutes until the cheese is bubbling and the bread is lightly toasted.

Sandy's Sweet Chicken Wrap-Ups

Sandy's Sweet Chicken Wrap-Ups
Number of Servings
Serves 4
Ingredients
  • 1 lb fully cooked chicken or turkey diced
  • 1 green pepper chopped
  • 4 green olives chopped
  • 1 red pepper chopped
  • 1 tomato diced
  • Romaine lettuce
  • 4 large fajita sized flour wraps
  • [q:1/8] cup lowfat/fat free ranch dressing
Directions
  1. Toss the chicken in a bowl with the ranch dressing.
  2. Add the chopped veggies and stuff the wraps.
  3. Place lettuce on top
  4. Roll up and enjoy
Nutrition Info
Made with chicken: 426 Calories, 26 g Protein, 86 mg Cholesterol, 30 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 22 g Total fat (6 g sat), 543 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin C, [nut:4] Vitamin B6, Folate, Phosphorus, [nut:3] Vitamin B1 (thiamine), Vitamin K, [nut:2] Vitamin A, Vitamin B2 (riboflavin), [nut:1] Vitamin B12, Vitamin E, Calcium, Iron, Magnesium, Potassium, Zinc

Egg-Free Egg Salad

Egg-Free Egg Salad
Prep Time
20 minutes
Number of Servings
Serves 3
Ingredients
  • 1 package Mori-Nu Organic Silken Tofu*
  • 3 Tbsp Nayonaise Original Spread or other light soy mayonnaise
  • [q:1/4] tsp turmeric
  • [q:1/8] tsp dry mustard
  • 2 Tbsp sweet pickle relish
  • 1 tsp minced capers
  • 2 Tbsp minced scallions
  • 2 Tbsp minced celery
  • [q:1/2] tsp minced fresh dill weed
  • Salt and freshly ground black pepper to taste
Directions
  1. Drain tofu and pat dry with paper towels. Mash or crumble tofu into medium bowl.
  2. In another small bowl, mix Nayonaise, turmeric, mustard, and salt; add tofu.
  3. Mix in remaining ingredients. Refrigerate 30 minutes to allow flavors to meld.
Nutrition Info
137 calories, 9 g protein, 8 g carbohydrates, <1 g fiber, 7 g total fat, 275 mg sodium, 0 mg cholesterol, 91 mg calcium
Subscribe to sandwiches