SANDWICHES
View recipes for the following sandwiches:
- Aquafit Delight Greek Chicken Sandwich
- Bodybuilding BBQ Chicken Burgers
- Fit & Flexible Vegetable Frittata
- Garden Fresh Pita Pocket
- Hot & Spicy Black Bean Roll Ups
- Muscle Building Marvellous Muffuletta
- Personal Best Burgers
- Rush The Net Onion BBQ Turkey Burgers
- Your Serve Light “n” Easy Quesadillas
Aquafit Delight Greek Chicken Sandwich
Chicken is always a healthy choice . Here we mix it up with the savoury flavours of sunny Greece .
| 1 tbsp | olive oil | 15mL | ♦ Preheat oven to 300°F (150°C) . ♦ Cut chicken breasts in half . ♦ In a large nonstick skillet, combine oil, garlic, oregano, cumin, coriander, lemon peel, salt and chicken . ♦ Cook over medium heat for 6 minutes or until chicken is no longer pink inside . ♦ Add lemon juice to skillet . Turn heat off and cover . ♦ In a bowl, mix yogurt ingredients . ♦ Warm pitas . ♦ Slice chicken in stripes . ♦ Place pieces of chicken, 2 spears of cucumber on each pita and top with tomatoes and yogurt mixture . |
| 1 tbsp | minced garlic | 15mL | |
| 1 1⁄2 tsp | dried oregano | 7mL | |
| 1 1⁄2 tsp | ground cumin | 7mL | |
| 1 tsp | ground coriander | 5mL | |
| 1⁄2 tsp | grated lemon peel | 2mL | |
| 1⁄2 tsp | salt | 2mL | |
| 3 | skinless chicken breasts | 3 | |
| 1 tbsp | lemon juice | 15mL | |
| Yogourt topping | |||
| 1 | cup fat-free plain yogurt | 250mL | |
| 2 tsp | dried mint | 10mL | |
| 1 tbsp | minced garlic | 15mL | |
| 1⁄4 tsp | salt | 1mL | |
| 4 | whole wheat pitas, pocketless | 4 | |
| 1 | cucumber, peeled & cut into 8 spears | 1 | |
| 2 | tomato, diced | 2 | |
| Makes 4 servings | |||
Bodybuilding BBQ Chicken Burgers
Everyone loves burgers . Bet you’ll love them even more the Body Break chicken way and so will your body.
| 1 | lb ground chicken | 500g | ♦ Preheat broiler on high . ♦ In bowl, mix chicken, zucchini, onions, 3 tbsp of bbq sauce, bread crumbs, chili powder, garlic, salt and pepper . ♦ Form into 4 patties . ♦ Coat broiler pan with cooking spray and wipe off the excess with a paper towel . ♦ Broil burgers 5 minutes then brush with bbq sauce . Broil 2 more minutes or until very lightly charred . ♦ Turn burgers over and broil until no longer pink in centre then brush with bbq sauce and broil 2 more minutes or until very lightly charred . ♦ Assemble burgers on rolls and top with coleslaw for something different . |
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| 1⁄2 cup | shredded zucchini | 125mL | ||||
| 1⁄4 cup | onions, diced | 50mL | ||||
| 2 tbsp | dried plain bread crumbs | 25mL | ||||
| 1 tsp | chili powder | 5mL | ||||
| 1 tsp | minced garlic | 5mL | ||||
| 1⁄2 tsp | salt | 2mL | ||||
| 1⁄2 tsp | black pepper | 2mL | ||||
| 4 | whole wheat burger buns or kaiser rolls, split, lightly toasted barbecue sauce olive oil cooking spray | 4 | ||||
| Makes 4 burgers | ||||||
Fit & Flexible Vegetable Frittata
Eggs never had it so good in this nutritious open-faced omelette . Great for Sunday brunch or an easy supper with a big salad .
| 1⁄2 | cup egg substitute | 125mL | ♦ In a small bowl, lightly whisk egg substitute, milk and ground pepper until foamy . ♦ Add onions, tomatoes, red pepper and mix . ♦ Spray small nonstick frying pan with cooking spray and wipe off excess with a paper towel . ♦ Pour beaten mixture into frying pan . ♦ Cook over medium heat until almost set .Lift the sides to allow uncooked portion to flow underneath . ♦ Cover with a lid; turn heat off and let stand 2-3 minutes until desired firmness . ♦ Cut in half to make 2 sandwiches . |
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| 1⁄4 tsp | black pepper | 1mL | ||||
| 1 tbsp | onions, diced | 15mL | ||||
| 1 tbsp | skim milk | 15mL | ||||
| 1 tbsp | red pepper, diced | 15mL | ||||
| 2 | tomato slices, diced | 2 | ||||
| 4 | slices whole wheat bread butter-flavoured nonstick cooking spray | 4 slices | ||||
| Makes 2 sandwiches | ||||||
Garden Fresh Pita Pocket
This recipe gives the avid gardener a chance to serve up their crop of tomatoes, cucumbers and lettuce in a refreshing sandwich.
| 2 | whole wheat pita pockets | 2 | ♦ Cut pitas in half, open and line with lettuce . ♦ Cut cheese in half and place 2 slices in each pita . ♦ In a small bowl, mix tomatoes, cucumber, ham or turkey strips, vinegar, pepper and basil . ♦ Spoon into pita between cheese slices . ♦ Serve immediately or wrap and keep chilled . |
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| 2 | medium tomatoes, diced | 2 | ||||
| 1⁄2 cup | seedless cucumber, diced | 125mL | ||||
| 4 | fat-free cheddar cheese slices | 4 | ||||
| 3 | low fat ham or turkey slices,julienne strips | 3 | ||||
| 1 tbsp | seasoned rice vinegar | 15mL | ||||
| 1⁄2 tsp | black pepper | 2mL | ||||
| 1 tsp | basil | 5mL | ||||
| 4 | romaine or Boston lettuce leaves | 4 | ||||
| Makes 2 servings | ||||||
Hot & Spicy Black Bean Roll Ups
Black beans are high in fibre with a great taste you can serve in lots of ways . So we’ve wrapped them up in flour tortillas with just enough spice to make sure you hit a nutrition home run .
| 1 1⁄2 cups | large onion, finely chopped | 375mL | ♦ Preheat oven to 300°F (150°C) . ♦ In a nonstick skillet, spray with cooking spray and wipe off excess with paper towel . Sauté onions, garlic, fresh chiles, cumin and oregano until onionsturn golden brown . ♦ Stir in beans, water, vinegar an tomato paste .Cook until beans are very soft and begin to break .Add pepper and stir . ♦ Heat tortillas until soft ♦ On a flat surface, spread about 1⁄2 cup (125mL) of the bean mixture on tortilla . Roll up into a tight tube and repeat for remaining tortillas . ♦ Slice the rolls in half .Serve with fat-free sour . |
| 1 tbsp | minced garlic | 15mL | |
| 2 tsp | hot fresh chiles | 10mL | |
| 2 tsp | ground cumin | 10mL | |
| 1 tsp | dried oregano | 5mL | |
| 4 cups | black beans, rinsed & drained | 1L | |
| 3 tbsp | water | 45mL | |
| 4 tsp | red wine vinegar | 20mL | |
| 1 tbsp | tomato paste | 15mL | |
| 1/4 tsp | pepper | 1mL | |
| 6 | large whole wheat flour tortillas fat-free sour cream salsa – mild, medium or hot nonstick cooking spray | 6 | |
| Makes 6 servings | |||
Muscle Building Marvellous Muffuletta
This mix of low fat cheese, lean meats, vegetables and salad dressing is our lean version of the New Orleans classic .
| 1 | round loaf – (8″/20cm) | 1 | ♦ Slice top of bread horizontally a quarter of the way down . ♦ Hollow out the bottom, leaving a 1⁄2″ (2cm) crust . ♦ Cover the bottom with 2 cheese slices and layer with 1 lettuce leaf, half the tomato slices, rice mixed with salsa, carrots, 2 cheese slices, zucchini slices, remaining tomato slices,1 lettuce leaf, 2 cheese slices and replace bread top . ♦ Serve immediately or wrap tightly and place in refrigerator . ♦ To serve, cut into 4 wedges . |
| 6 | fat-free cheese slices | 6 | |
| 2 | romaine lettuce leaves | 2 | |
| 1 | large tomato, sliced | 1 | |
| 3⁄4 cup | cooked white rice, cooled | 175mL | |
| 1⁄3 cup | salsa – mild, medium or hot | 75mL | |
| 1⁄2 cup | shredded carrots | 125mL | |
| 1 | small zucchini, sliced lengthwise | 1 | |
| Makes 4 servings (Each wedge is very filling .) | |||
Personal Best Burgers
These burgers are a great way to help you meet your personal fitness and nutrition goals . They’re high in fibre and protein as well as hot and spicy .
| 1 | egg white | 1 | ♦ Mix ingredients well and shape into hamburger patties .♦ Clean up and cook well-done . |
| 1⁄2 cup | chopped onions | 125mL | |
| 1 tbsp | garlic powder | 15mL | |
| 1 tsp | chili powder | 5mL | |
| 2 tsp | crushed red peppers | 10mL | |
| 1⁄2 cup | salsa – mild, medium or hot | 125mL | |
| 1 cup | 100% Bran Cereal | 250mL | |
| Makes 4 patties | |||
Rush The Net Onion BBQ Turkey Burgers
Not for the shy, these lean burgs are jammed with good for-you onions .
| 1 1lb | ground turkey | 500g | ♦ Preheat broiler on high . ♦ In bowl, combine turkey, bread crumbs and 3 tbsp of barbecue sauce; mix well . ♦ Form into 4 patties . ♦ Coat broiler pan with cooking spray and wipe off excess with a paper towel . ♦ Broil burgers for 5 to 6 minutes on one side .Turn and continue broiling until burgers are no longer pink in centre . ♦ Spray large nonstick skillet with cooking spray and wipe off excess with a paper towel . Add onions and stir in remaining 2 tbsp barbecue sauce over low-medium heat .Cookuntil onions are crisp-tender . ♦ Top burgers with onions and serve on buns . |
| 2 tbsp | Italian style bread crumbs | 25mL | |
| 5 tbsp | barbecue sauce | 70mL | |
| 1 | large sweet onion, thinly sliced kaiser rolls, split, lightly toasted | 1 | |
| 4 | whole wheat bruger buns or olive oil cooking spray | 4 | |
| Makes 4 burgers | |||
Your Serve Light ‘n’ Easy Quesadillas
We’ve omitted the high fat cheeses and replaced them with lighter varieties . You won’t miss them in our version of the quesadilla .
| 3⁄4 cup | frozen chopped spinach, thawed & drained | 175mL | ♦ Preheat oven at 350°F (180°C) . ♦ Combine spinach, chick peas, peppers and chili powder . ♦ Spread mixture over half of each tortilla ending with 1 slice of cheese . ♦ Fold tortillas in half and place on a nonstick baking sheet . ♦ Bake for 5 to 8 minutes or until cheese melts . ♦ Serve with fat-free sour cream and salsa . |
| 3⁄4 cup | chick peas, rinse & drain | 175mL | |
| 1⁄3 cup | chopped green or hot pepper | 75mL | |
| 1 tsp | chili powder | 5mL | |
| 6 | soft flour tortillas (8″/20cm) | 6 | |
| 6 | fat-free cheese slices fat-free sour cream salsa | 6 | |
| Makes 6 servings | |||
