Super Sandwiches

Egg Cheese Sandwich

• 2 fresh egg whites
• 1 light whole grain english muffin
• 1 slice Sargento reduced fat cheddar

1.- put egg whites in small microwavable bowl, microwave for 2 minutes (it will make a few popping sounds, don’t worry!)

2.- toast english muffin, carefully use a spoon to slide cooked egg whites onto bottom half, top with cheese

3.- microwave another 30 seconds and enjoy!

194 calories, 25 carbs, 5g fat, 18g protein

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PERFECT VEGETARIAN BURGER!

• 1 Thomas light english muffin (toasted)
• 1 Morningstar Griller’s Original Burger (microwave 1:15 on each side)
• 1/4 cup spinach
• 1 Tablespoon Helman’s low fat mayo (with chipotle spices mixed in)
• 1 slice Sargento Reduced Fat Provalone

Assemble and enjoy!

297 calories, 32 carbs, 11g fat, 24g protein!

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Balsamic Roasted Veggie Sandwich

• 1/6 recipe of balsamic glazed veggies (follows)
• 1 wedge laughing cow light cheese
• 2 slices pepperidge farm rye+ pump swirl

232 calories, 37 carbs, 4g fat, 10g protein

To make the roasted veggies:

• 1/2 eggplant, cut into long strips
• 2 medium zucchini, cut into circles
• 1/2 onion, cut into strips
• 1/2 medium red pepper, cut into strips
• 3 Tablespoons balsamic vinegar
• garlic powder, crushed rosemary, oregano (or other seasonings of choice)

1.- heat oven to 400*, spray pan with nonstick spray

2.- spread veggies into an even layer, bake for about 20 minutes

3.- mix in balsamic vinegar, return to oven another 10-15 minutes until veggies are soft and balsamic is mostly evaporated

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Perfect Grilled Cheese:

• 2 slices Pepperidge Farm Rye+ Pump swirl bread
• 2 oz roasted red peppers
• 1 slice Sargento reduced fat provolone
• 1 laughing cow light french onion cheese wedge

You can bake this or do it in a pan with nonstick spray! Spread the laughing cow cheese on one half, top with peppers and the slice of provolone then top piece of bread.

255 calories, 31 carbs, 7g fat, 13g protein

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ROASTED GARLIC VEGGIE PITA with goat cheese spread!

• 2 medium zucchinis
• 2 medium yellow squashes
• 0.5 C chopped red onion
• 3 Tablespoons balsamic vinegar
• 3 cloves garlic, chopped
• 8 Toufayan mini pitas (pitettes)
• 16 teaspoons Chavrie garlic herb goat cheese (comes in greenish box)

1- chop all ingredients, heat oven to 400*

2- bake veggies (eggplant, squashes, onion) on 2 baking trays with water in the bottom for 20 minutes

3- stir veggies, combine all onto one tray, mix balsamic and garlic with veggies, bake another 20 minutes

4- let veggies cool, divide into 8 portions

5- Assemble sandwich: cut open pita, spread 2 teaspoons of chavrie on inside of each, put one portion of veggies in each pita

Makes: 8 servings (8 pitas total)

197 calories! 1 fat!! 2 fiber, 9 protein!

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CHEESY BEAN PESTO AND EGGPLANT CALZONE

• 1 recipe my healthy wheat bread dough
• 1 C fat free ricotta
• .75 C fat free mozzarella
• .5 C fat free cheddar
• .125 C parmesan
• .25 C nonfat milk
• .5 container nonfat plain chobani
• 1 C white beans, drained and washed
• .25-.5 C basil leaves
• 5 cloves garlic
• 1 egg white (fresh)
• 1 eggplant

- mix together ricotta, mozzarella, cheddar, parmesan, milk and yogurt

- cook garlic, beans and basil over medium high heat (with about .5 C water), when all water is gone puree until smooth

- slice eggplant in half lengthwise then thinly

- divide everything into 8 portions

- to make calzone: roll out dough, spread 1/8th bean spread on half dough, top with 5 slices eggplant (thin layer), evenly distribute 1/8th of cheese mixture

- brush edges with egg whites, fold dough over, crimp edges to hold together, brush entire top with egg white then poke steam holes or slits

- bake 4 at a time on a pan, 400* for 20-30 minutes (cheese will ooze out of slits when it’s done and top will be dark golden brown)

280 calories, 3.7 fat, 46 carbs, 7.5 fiber, 19 protein