Nutritious and Delicious Sandwiches
Sandwiches make quick, easy, and nutritious meals. Check out the following tips on how to experiment with different veggies and fruits, lean meats, whole grains, and sandwich spreads.
Crunchy Vegetable Wraps
Download Handout Spanish Handout
Yield: 4 Servings
Ingredients:
- 4 Tablespoons low-fat cream cheese
- ½ teaspoon ranch seasoning mix
- 2 whole wheat tortillas
- ¼ cup broccoli, gently rubbed under cold running water, chopped
- ¼ cup carrots, scrubbed with clean vegetable brush under running water, grated
- ¼ cup zucchini, scrubbed with clean vegetable brush under running water, cut into strips
- ¼ cup yellow summer squash, scrubbed with clean vegetable brush under running water, cut into strips
- ½ tomato, gently rubbed under cold running water, diced
- ⅛ cup green bell pepper, scrubbed with clean vegetable brush under running water, seeded and diced
- 2 Tablespoons chives, gently rubbed under cold running water, chopped fine
Directions:
- Wash hands with soap and water.
- In a small bowl, stir ranch seasoning into cream cheese, chill.
- Wash and prepare vegetables.
- Spread cream cheese mixture onto flour tortilla, staying one inch from edge.
- Sprinkle vegetables and chives over cream cheese mixture. Roll tortilla tightly.
- Repeat steps 4 and 5 for the second tortilla.
- Chill for 1-2 hours before serving (the wrap will hold its shape better).
- With a sharp knife slice into circles and serve.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor
Source:
- MyPlate Kitchen, Connecticut Food Policy Council
Gameday Buffalo Chicken Dip
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Yield: 11 servings
Ingredients:
- 1 (12.5 ounce) can chicken, drained*
- 1 (15 ounce) can corn, low sodium, drained
- 1/2 cup celery, scrubbed with clean vegetable brush under running water, diced
- 1/4 cup green onion, gently rubbed under cold running water, diced
- 1 cup plain nonfat Greek yogurt**
- 1/3 cup low-fat mayo
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 cup low-fat Cheddar cheese, shredded
- 1/4 cup hot pepper sauce (optional)
Directions:
- Wash hands with soap and water.
- In a medium bowl, combine all the ingredients. Cover and refrigerate until ready to serve.
- Serve with fresh vegetables or whole wheat crackers.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:
*Canned tuna or cooked, shredded chicken can be substituted for canned chicken.
**Nonfat or low-fat sour cream can be substituted for Greek yogurt.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor
Sunflower Cookies
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Yield: 12 cookies
Ingredients:
- 1 cup sunflower butter
- 1/2 cup maple syrup
- Pinch salt (optional)
- 1/2 cup cornmeal
Directions:
- Wash hands with soap and water.
- Spray a large cookie sheet with nonstick cooking spray. Set aside.
- Preheat oven to 350°F. In a small bowl, stir together the sunflower butter, maple syrup and salt if desired, adding a little warm water if the dough is too stiff. Place cornmeal in a shallow dish.
- Using a spoon, scoop mixture and roll into 1-inch balls. Then roll each ball into cornmeal. Place on cookie sheet and flatten slightly with your hand. Bake the cookies until just firm, about 10 to 13 minutes.
- Allow cookies to cool on cookie sheet for 5-10 minutes. Then remove from cookie sheet and transfer to a wire rack or a plate to cool completely.
- Store leftovers in a tightly sealed container at room temperature for 1-2 days or store in a sealed container in the refrigerator for up to four days.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor
Source:
This recipe is adapted from The Sioux Chef's Indigenous Kitchen cookbook.
Elote Salad (Mexican Street Corn Salad)
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Yield: 8 servings
Ingredients:
- 1 Tablespoon vegetable oil
- 4 ears of corn, scrubbed with clean vegetable brush under running water, cut from the cob*
- 1 jalapeno, gently rubbed under cold running water, seeds removed, diced
- ¼ cup onion, scrubbed with clean vegetable brush under running water, diced
- ¼ cup fresh cilantro, gently rubbed under running water, diced
- ¼ cup non-fat sour cream
- ¼ cup Cotija cheese, crumbled
- 1 Tablespoon lime juice
- ½ teaspoon chili powder**
Directions:
- Wash hands with soap and water.
- In a large skillet, heat oil over high heat. Add corn and cook while occasionally stirring for 5 minutes, or until slightly charred. Transfer to a large bowl and let it cool.
- Add the remaining ingredients to the corn and stir until combined.
- Cover and refrigerate until ready to serve.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:
*Three cups of canned or frozen corn can be used instead of fresh corn.
**For a spicier salad, ancho chili powder, chipotle chili powder or cayenne pepper can be used.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor