Eat Skinny Be Skinny: Lunch box sandwiches
PIN IT!I can’t say I’m a perfect eater [no one is!] but one thing I know I do right is I eat a healthy lunch. 95% of the time, I bring my lunch to work. Sure it’s not as exciting or adventurous as going out, but its kept me in check with my weight, keeps my hunger at bay [thank you fiber] and doesn’t hurt my wallet either! However, I can’t say that I don’t tire of the same turkey-spicy mustard-LF cheese-on wheat I eat everyday. So instead of eating another turkey sandwich or blowing my wallet on a $12 salad, I found two delicious alternatives to my tired sandwich that are healthy and can be made a head of time. Recipes are courtesy of Fitness Magazine.
TLT
Ingredients
- 1 tablespoon Dijon mustard
- 1 tablespoon reduced-sodium soy sauce
- 1 teaspoon adobo sauce from canned chipotle peppers, (see Ingredient note), divided
- 14 ounces water-packed extra-firm tofu, drained and rinsed
- 4 tablespoons reduced-fat mayonnaise
- 8 slices crusty whole-wheat bread, toasted
- 4 pieces green-leaf lettuce
- 2 medium tomatoes, sliced
Directions
- Preheat oven to 475 degrees F. Coat a baking sheet with cooking spray.
- Combine mustard, soy sauce and 1/2 teaspoon adobo sauce in a small bowl. Slice tofu crosswise into eight 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.
- Bake the tofu for 20 minutes.
- Combine mayonnaise with the remaining 1/2 teaspoon adobo sauce in a small bowl. Spread the mixture on toasted bread. Divide the tofu, lettuce and tomato among 4 slices of toast and top with the remaining toast to make 4 sandwiches. Cut in half to serve.
Nutritional Information: 363 calories, 9 g.m. fat, 17 g.m. protein
Grilled Portobello & Goat Cheese Sandwich
Ingriedents
- 1/4 cup balsamic vinegar
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 red bell pepper cut into 4 and seeded
- 1 yellow bell pepper cut into 4 and seeded
- 1 zucchini, sliced lengthwise
- 4 portobello mushroom caps
- 4 ounces goat cheese
- 2 tablespoon skim milk
- 4 2-ounce Kaiser rolls, cut in half horizontally
- 1/4 chopped fresh basil
- 1/4 cup chopped fresh parsley
- salt and pepper
- cooking spray
Directions
- Heat grill to medium-high, spray with cooking spray
- Combine the next seven ingredients (vinegar through portobellos) in a large bowl, season with salt and pepper to taste and toss with hands to coat vegetables evenly.
- Place vegetables on grill, reserving excess vinegar mixture. Flip zucchini after 3 minutes and cook for another minute. Remove to cool. Flip remaining vegetables after 5 minutes and drizzle with remaining marinade. Cook another 4 minutes or until tender. Remove from grill and cut peppers and zucchini into bite-sized pieces.
- Meanwhile, in a small bowl, combine goat cheese and milk and stir until cheese is thinned and smooth. Spread 1/4 of the goat cheese mixture on each of the rolls and then layer on one mushroom, the rest of the vegetables and 1/4 of the herbs.
Nutritional Information: 317 calories, 10.5 g.m. fat and 14 g.m. protein
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