At a produce stand near you, fresh ingredients to use to build a sandwich

August 03, 1994|By Eating Well Magazine

We are a nation of sandwich eaters, and so for this column the Eating Well Test Kitchen has assembled a fresh collection of recipes for our country's favorite portable lunch and patio supper. Some are variations of old favorites and some are brand-new combinations. Practically speaking, these sandwiches are quick and delicious. Better yet, they all take advantage of the wonderful summer produce found now in gardens and markets such as: succulent tomatoes, handfuls of fresh basil, fat bell peppers, garden cucumbers.

Roasted Vegetable Sandwiches

Serves 4

1 small eggplant, thinly sliced into rounds

1 zucchini, thinly sliced

1 yellow summer squash, thinly sliced

1 red bell pepper, cored, seeded and thinly sliced

2 teaspoons olive oil

2 cloves garlic, finely chopped

salt and freshly ground black pepper to taste

1/4 cup nonfat sour cream or nonfat plain yogurt

2 tablespoons reduced-fat mayonnaise

1 tablespoon chopped fresh basil

1 teaspoon fresh lemon juice

1 16-inch-long French baguette, split lengthwise and cut into 4 sections

1 bunch watercress, washed, large stems removed (about 2 cups)

Heat oven to 450 degrees. In a large roasting pan, toss eggplant, zucchini, yellow squash and red pepper slices with oil and garlic. Season with salt and pepper. Roast the vegetables, stirring occasionally, until tender and starting to brown, 30 to 35 minutes. Let cool.

Meanwhile, in a small bowl, whisk together sour cream or yogurt, mayonnaise, basil and lemon juice. Season with salt and pepper; reserve in the refrigerator.

Spread the mayonnaise mixture on both of the bread halves and arrange watercress on the bottom layer. Top with the vegetable mixture and the bread tops.

160 calories per serving; 5g protein; 5g fat; 23g carbohydrate; 173mg sodium; 3 mg cholesterol.

Portobello, Basil & Tomato Sandwich

Serves 4

2 tablespoons reduced-fat mayonnaise

2 tablespoons nonfat sour cream or nonfat plain yogurt

1 teaspoon fresh lemon juice

1 tablespoon olive oil

2 4-ounce portobello mushrooms, stems removed, caps wiped clean and sliced 3/8 inch thick

salt & freshly ground black pepper to taste

8 slices sourdough bread

1 clove garlic, halved

1 cup loosely packed basil leaves, washed, dried and torn into shreds (if large)

2 vine-ripened tomatoes, cored and sliced

Prepare grill or heat broiler. In a small bowl, stir together mayonnaise, sour cream or yogurt, and lemon juice. Brush olive oil over the cut sides of the mushrooms. Grill or broil mushroom slices until tender and golden, 2 to 3 minutes a side. Season with salt and pepper. Meanwhile, toast bread on the grill or under the broiler. Rub both sides of the bread with garlic clove.

Spread half the mayonnaise mixture over 4 toasted bread slices and arrange basil on top. Top with the grilled mushroom slices, followed by the tomato slices and salt and pepper. Finish with a dollop of the remaining mayonnaise mixture and cover with the remaining pieces of toast. Cut sandwiches in half and serve immediately.

261 calories per serving; 9g protein; 6g fat; 43g carbohydrate; 328mg sodium; 3mg cholesterol.

Spicy Black Bean Sandwiches With Chipotle Mayonnaise

Serves 4

1 tablespoon reduced-fat mayonnaise

3 tablespoons nonfat sour cream or nonfat plain yogurt

2 teaspoons chopped chipotle peppers in adobo sauce

1 16-ounce can black beans, drained and rinsed

3/4 cup chopped red onion

3 tablespoons chopped fresh cilantro

1 clove garlic, finely chopped

1 tablespoon mild chili powder

1 teaspoon ground cumin

2 tablespoons fresh lime juice

salt to taste

4 rounds pita bread

1/2 small head of iceberg lettuce, shredded

1 ripe avocado, pitted, peeled and sliced

1 tomato, cored and sliced

In a small bowl, stir together mayonnaise, sour cream or yogurt and chipotle peppers; set aside. In a large bowl, combine black beans, red onion, cilantro, garlic, chili powder, cumin, lime juice and salt to taste. Slightly mash beans while stirring, until all ingredients are incorporated and the mixture just holds together.

Slice off the top third of each pita. Spread the bean mixture inside each pita. Top with the chipotle mayonnaise, shredded lettuce, sliced avocados and tomatoes. Serve at once.

Note: Canned chipotles packed in adobo sauce can be found in the Mexican section of a large supermarket or at a specialty food store.

266 calories per serving; 8g protein; 11g fat; 36g carbohydrate; 283mg sodium; 1mg cholesterol.

Salmon Salad Sandwiches

Serves 4

1/4 cup nonfat sour cream or nonfat plain yogurt

2 tablespoons reduced-fat mayonnaise

1 tablespoon Dijon mustard

1 tablespoon chopped fresh dill

2 teaspoons grated lemon zest

1 teaspoon fresh lemon juice

1 14-ounce can water-packed red salmon, drained, large bones removed, flaked

1 cup finely chopped celery (3 stalks)

1/4 cup chopped red onion

1 tablespoon drained capers

salt and freshly ground black pepper to taste

4 large leaves green leaf lettuce

8 slices dark rye bread

1 cucumber, peeled and thinly sliced

In a medium-sized bowl, whisk together sour cream or yogurt, mayonnaise, mustard, dill, lemon zest and lemon juice. Stir in salmon, celery, red onion and capers. Season with salt and pepper.

Place lettuce on 4 bread slices, arrange salmon salad and cucumbers on top and cover with remaining bread slices.

319 calories per serving; 26g protein, 10g fat; 30g carbohydrate; 1,069mg sodium; 57mg cholesterol.

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