You grew up eating sandwich filled with peanut butter and jelly. Sometimes, it has ham and cheese with a little vegetable. If nutritional value is concerned, then peanut butter and jelly or ham and cheese should be the least on the menu. For a healthier sandwich that you can pack for lunch at work or snack during your run at the park, here are 5 recipes you must try and finish preparing under or within 10 minutes!
Sandwich Recipe 1: Turkey & Tomato Panini
Whether on the go or quick meal at home, this sandwich featuring Parmesan cheese and turkey is a delicious and healthy treat for yourself. Its spiciness can make you feel alive, making your eating time more interesting.
Ingredients:
8 slices whole-wheat panini bread
8 ounces thinly sliced reduced-sodium deli turkey
8 tomato slices
2 tablespoons Parmesan cheese (shredded)
3 tablespoons mayonnaise (reduced or low fat)
2 tablespoons plain yogurt (nonfat)
2 tablespoons fresh basil (chopped)
1 teaspoon lemon juice
freshly ground pepper to taste
2 teaspoons canola oil
Directions:
1. Mix Parmesan cheese, mayonnaise, yogurt, basil, lemon juice, and pepper in a bowl.
2. Spread the mixture on one side of each slice of panini bread.
3. Add turkey and tomato slices on each bread. Cover with another bread slice.
4. Prepare a non-stick skillet under low to medium heat.
5. Place the bread in the pan and cook it until golden brown. Flip to cook the other side.
Sandwich Recipe 2: Greek Salad Pita Pocket
This classic pita pocket sandwich is full of healthy ingredients. It is also easy to make for quick lunch or snack.
Ingredients:
4 pita rounds (cut in halves)
1 cup Romaine lettuce (chopped)
1 cup cucumbers (seeded and chopped)
1 cup red peppers (chopped)
1 cup green peppers (chopped)
4 tomatoes (chopped in bits)
1 can of chickpeas (drained)
3 ounces Feta cheese (crumbled)
1/4 cup red onion (chopped)
2 tablespoons fresh parsley (chopped)
For the Dressing:
2 tablespoons lemon juice
1 tablespoon extra virgin olive oil
1 teaspoon oregano
salt to taste
pepper to taste
Directions:
1. Mix lettuce, cucumbers, peppers, tomatoes, onion, parsley, chickpeas, and Feta cheese in a bowl.
2. In a separate bowl, mix the dressing ingredients. Sprinkle with salt and pepper. Whisk again.
3. Add the dressing to the salad. Combine well.
4. Fill in the pitas with the salad.
Sandwich Recipe 3: Tuna Melt Sandwich
Tuna is packed with omega-3, and to add other healthy ingredients, this sandwich recipe is a good meal to have.
Ingredients:
4 slices whole-wheat bread (toasted)
2 5-ounce cans tuna (preferably light and chunky, drained)
2 tomatoes (sliced)
1 medium shallot (minced)
2 tablespoons mayonnaise (low-fat)
1 tablespoon lemon juice
1 tablespoon flat-leaf parsley (minced)
1/8 teaspoon salt
dash of hot sauce
freshly ground pepper to taste
1/2 cup cheddar cheese (shredded)
Directions:
1. Preheat the broiler.
2. Mix tuna, shallot, mayonnaise, parsley, lemon juice, hot sauce, pepper and salt in a bowl.
3. Spread the tuna mixture on each slice of bread.
4. Add tomato slices and cheese on the other slice of bread.
5. Cover the slices of bread together. Place them on a baking sheet and into the broiler.
6. Cook until the bread slices for 3 minutes or until golden brown.
Sandwich Recipe 4: Asian Chicken Salad Sandwich
Chicken is also a good sandwich filling, but mix it with other healthier ingredients. This Asian recipe of sandwich can surely make your drool upon completion.
Ingredients:
4 bulkie rolls (sliced horizontally)
1 rotisserie chicken (pre-cooked)
2 scallions (chopped)
1/2 red bell pepper (chopped)
1/2 cup light mayonnaise
2 teaspoons dark sesame oil
1 tablespoon sesame seeds (toasted)
salt to taste
pepper to taste
Directions:
1. Remove skin and chop chicken into strips or small bits. Place in a bowl.
2. Add pepper, scallions, mayonnaise, sesame oil, seeds, salt and pepper. Mix thoroughly.
3. Spread the mixture onto the bulkie rolls.
Sandwich Recipe 5: Turkey, Green Apple and Brie Sandwich
A blend of turkey and green apple can make a crunchy, delicious and healthy sandwich.
Ingredients:
4 kaiser or bulkie rolls
12 slices deli turkey
1/2 green apple (cored and thinly sliced)
8 ounces brie (sliced into 4 equal parts)
2 tablespoons Dijon mustard
2 tablespoons honey
Directions:
1. Mix mustard and honey in a bowl.
2. Cut the rolls into halves.
3. Spread the mixture on each slice of bread roll.
4. Add slices of turkey, apples, and brie.
5. Cover and serve.
With these nutritious recipes of sandwiches, you won’t have to worry how to have a break during a busy day at work. They are also a quick snack to pack in your small bag while working out in the gym, jogging out in the park, or even just watching a TV show on your day off. These are the same sandwiches kids and teens would love to have.
