Toasted Veggie Sandwich - 37g Carbs, 5g Fiber
From: Taste of Home’s Light & Tasty
"The article ‘Serve a Salad…from Your Garden’ in the Apr/May ‘02
issue motivated me to share one of my family’s favorite veggie
sandwiches," writes Gail Nonamaker of Saluda, North Carolina. "Best
when made with fresh garden ingredients, this sandwich is low in
fat, packed with vitamins and is a meal by itself when served with
a glass of milk. For variety, try substituting kale, Swiss chard
or dark green leaf lettuce for the spinach."
Servings: 1
Category: Lower Fat
Method: Other Stovetop
Prep: 10 min.
Total: 10 min.
1 tsp fat-free mayonnaise
1 tsp spicy brown or horseradish mustard
2 slices rye bread
1 slice (1 oz) reduced-fat Swiss cheese, cut in half
3 Tbsp grated carrot
1 Tbsp finely chopped onion
2 Tbsp sauerkraut, well drained and chopped
1/2 cup thinly sliced fresh spinach
Refrigerated butter-flavored spray
Spread mayonnaise and mustard on each slice of bread. On one piece
of bread, layer a half slice of cheese, carrot, onion, sauerkraut,
spinach and remaining cheese. Cover with second piece of bread.
Spray both sides of sandwich with refrigerated butter-flavored
spray. In a small nonstick skillet, toast sandwich over medium
heat until bread is browned on both sides.
Yield: 1 servings
Editor’s Note: This recipe was tested with I Can’t Believe It’s
Not Butter Spray.
Nutritional Analysis:
One sandwich equals 290 Calories, 9g Fat (5g Saturated Fat),
19mg Cholesterol, 727mg Sodium, 37g Carbs, 5g Fiber, 15g Protein
Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat