Loading Culinary.net Content Widget
Loading Culinary.net Article
  

The Skinny on Sandwiches
4 Sandwiches Each Under 400 Calories

Not Rated   Rate This!


All-American Ham Sandwich
Grilled Ham Panini
Classic Hero Sandwich
Turkey Cucumber Pita

(Family Features) - No matter how you stack it, you can build a great-tasting sandwich for under 400 calories. With 49 percent of Americans trying to eat healthier, the need for low-calorie, low-fat menu options is piling up. Yet, consumers also want enhanced flavor and fresh selection.

"Sandwiches pack great taste, versatility and convenience," comments Mickey Ciba, Kraft Kitchens Food Specialist, "and can also deliver nutrition benefits including protein, fiber and calcium."

No matter what deli meat serves as the "hero" of your sandwich, you can dress it up with fresh vegetables or your favorite cheese and spreads, and still keep it under 400 calories. Using a variety of ingredients from the major food groups, you can satisfy both your palate and daily calorie intake.

And don't loaf around when selecting your sandwich bread. From grilled ham panini to smoked turkey tucked inside pita bread, sandwiches stack upscale taste right along with nutrition and easy preparation. Grill it, toast it wrap it or give it a roll - your sandwich will go from so-so to
sensational!

Stacking a Sandwich That's "Good for You"

  • Just before serving, add vegetables, fruits or condiments
    to your sandwich for a fresh taste. When packing a brown-bag
    lunch, keep these items in a separate container or plastic
    bag to keep your bread from getting soggy.

  • Consider enriched or whole-grain breads when building your
    sandwich. Whole-grain, rye or pumpernickel breads are good
    sources of dietary fiber and vitamins. Fat-free tortillas
    also unwrap a variety of portable and pleasing sandwich
    options.

  • For added vitamin A and C, stack your sandwich with
    brightly colored fruits and vegetables, such as kiwi, red
    and green peppers, and tomatoes. Generally, the deeper the
    color of greens (i.e., spinach and romaine), the more
    nutrients you will gain.

  • A simple addition of 2% milk cheese can fortify your
    sandwich with extra taste and calcium.

  • For more sensational sandwich ideas under 400 calories,
    visit www.kraftfoods.com/4under400.

All-American Ham Sandwich

Ingredients
  • 2 slices sourdough bread
  • 1 tablespoon Miracle Whip Dressing or Kraft Mayo Light Mayonnaise
  • 1 lettuce leaf, torn in half
  • 6 slices Oscar Mayer Deli Style Shaved Smoked or Brown Sugar Ham
  • 1 slice Kraft Singles
  • 2 thin tomato slices

Preparation
    1. SPREAD 1 bread slice with dressing.
    2. TOP with 1 lettuce piece, ham, Singles, tomatoes and remaining lettuce piece; cover with remaining bread slice.

Preparation Time
10 minutes

Calories: 300g     Total Fat: 12g
Cholesterol: 45mg     Protein: 17g
Carbohydrates: 31g     Sodium: 1360mg

Serves
Makes 1 serving

Grilled Ham Panini

Ingredients
  • 2 slices sourdough bread (1/2-inch thick)
  • 1 tablespoon Miracle Whip Dressing or Kraft Mayo Light Mayonnaise
  • 6 slices Oscar Mayer Deli Style Shaved Smoked or Brown Sugar Ham
  • 2 tomato slices
  • 1 slice Kraft Singles

Preparation
    1. SPREAD bread slices with dressing. Top 1 bread slice with ham, tomatoes, cheese and remaining bread slice.
    2. COOK in skillet or on griddle sprayed with nonstick cooking spray on medium heat (350¿F) for 5 minutes on each side or until lightly browned on both sides.

Preparation Time
10 minutes

Cook Time
10 minutes

Calories: 300g     Total Fat: 11g
Cholesterol: 45mg     Protein: 17g
Carbohydrates: 31g     Sodium: 1360mg

Serves
Makes 1 serving

Classic Hero Sandwich

Ingredients
  • 1/2 cup Miracle Whip Dressing or Kraft Mayo Light Mayonnaise
  • 1 teaspoon Italian seasoning
  • 1 loaf (about 1 pound) French bread, cut in half lengthwise
  • 3 cups shredded lettuce
  • 24 slices Oscar Mayer Deli Style Shaved Smoked Ham
  • 24 slices Oscar Mayer Deli Style Shaved Smoked Turkey Breast
  • 2 medium tomatoes, thinly sliced
  • 8 slices Kraft Singles
  • 1 medium green pepper, thinly sliced

Preparation
    1. COMBINE dressing and Italian seasoning.
    2. SPREAD evenly onto cut sides of bread.
    3. PLACE lettuce, meat, tomatoes, cheese and peppers on bottom half of loaf; cover with top of loaf. Cut crosswise into 8 slices to serve.

Preparation Time
10 minutes

Calories: 340g     Total Fat: 12g
Cholesterol: 45mg     Protein: 18g
Carbohydrates: 39g     Sodium: 1350mg

Serves
Makes 8 servings

Turkey Cucumber Pita

Ingredients
  • 1 tablespoon Miracle Whip Dressing or Kraft Mayo Light Mayonnaise
  • 1 whole wheat pita bread, cut in half
  • 1 lettuce leaf
  • 6 slices Oscar Mayer Deli Style Shaved Smoked Turkey Breast
  • 2 tomato slices
  • 1 slice Kraft Singles, cut in half
  • 4 cucumber slices

Preparation
    1. SPREAD dressing onto insides of pita bread halves.
    2. FILL with lettuce, turkey, tomatoes, cheese and cucumbers.

Preparation Time
10 minutes

Calories: 340g     Total Fat: 12g
Cholesterol: 40mg     Protein: 19g
Carbohydrates: 43g     Sodium: 1310mg

Serves
Makes 1 serving (2 filled pita halves)

SOURCE: Oscar Mayer Deli Style



Reviews and Comments: