By The Editors of WOMEN'S HEALTH | Shine Food – Tue, Nov 22, 2011 4:17 PM EST
(via Yahoo!)
Turkey Sandwich with Sweet Potato Hummus
Homemade sweet-potato spread is lower in fat than anything you'll buy in a package, plus it's full of beta-carotene, which has been linked to reduced cancer risk. And for bread with the most nutrients and hunger-quelling fiber, look for rye or pumpernickel with whole rye flour as the first ingredient.
Sandwich
4 slices rye bread (or pumpernickel)
1/4 cup sweet-potato hummus (recipe at right)
1 1/2 cups sliced cooked turkey (dark meat, without skin)
1/2 cup broccoli sprouts or other sprouts
Toast bread and spread two pieces with 2 tablespoons of hummus each. Add the turkey and sprouts. Top with remaining pieces of bread; slice in half.
Sweet-Potato Hummus
1 lb sweet potato, peeled and cut into 1-inch cubes (or use 1 cup leftover mashed sweet potatoes)
1 cup canned chickpeas, drained and rinsed
1/4 cup tahini
1/2 lemon, juiced
2 Tbsp extra-virgin olive oil
2 cloves garlic, chopped
1 Tbsp brown sugar
1 Tbsp chopped fresh sage
1/2 tsp smoked paprika
1/2 tsp cumin
Salt and pepper, to taste
Steam or boil sweet potato until very tender. Add sweet potato and remaining ingredients to the bowl of a food processor and process until creamy.
Makes two servings. Per serving: 430 cal, 12g fat (3g sat), 41g carbs, 530mg sodium, 7g fiber, 38g protein
10 Easy, Speedy Breakfasts
Turkey, Brie, And Cranberry Panini
A crusty ciabatta roll with oozing cheese, peppery arugula, and sweet-tart chutney (a great use for extra cranberries) is the very definition of comfort food. And you can stir spoonfuls of the extra chutney into yogurt, cottage cheese, or oatmeal for a sweet, antioxidant-laced breakfast or snack.
Panini
2 ciabatta rolls, sliced in half lengthwise
1 tsp extra-virgin olive oil
1/3 cup cranberry chutney (recipe at right)
2 oz Brie, sliced
1 1/2 cups sliced cooked turkey (white meat, without skin)
1 cup arugula
Heat a panini press or grill pan over medium heat. Brush ciabatta crust with olive oil. Spread chutney on each of the 4 roll halves, dividing it evenly among them. Layer Brie, turkey, and arugula between top and bottom halves of rolls.
Place sandwiches in the press and cook for 3 to 4 minutes. If using a grill pan, place a heavy object such as a cast-iron skillet on top of the sandwiches, with a layer of foil in between. Flip sandwiches, replace skillet, and cook 4 minutes more.
Cranberry Chutney
4 cups fresh cranberries
1/2 cup port or red wine
1/3 cup water
1/3 cup orange ju
ice 1 Tbsp orange zest
1 1/2 Tbsp balsamic vinegar, divided
1/3 cup honey
1/4 cup brown sugar
1/2 tsp cinnamon
1/4 tsp salt
1/4 tsp ground ginger
1/8 tsp ground cloves
1/2 cup dried blueberries
In a medium saucepan, combine all ingredients except 1/2 Tbsp balsamic vinegar. Bring to a boil, reduce heat, and simmer for 50 minutes, stirring occasionally, until mixture resembles chunky jam. Remove from heat and stir in remaining vinegar.
Makes two servings. Per serving: 470 cal, 17g fat (6g sat), 36g carbs, 470mg sodium, 3g fiber, 41g protein
Favorite Comfort Foods, Slimmed Down
French Dip Turkey Sandwich with Mushroom Au Jus
This slimmed-down version of the traditional French dip (which usually involves soaking up fatty beef drippings with a bleached roll) is made with satisfying whole grains and gets its flavor from caramelized onions and a light, herbed broth.
Sandwich
1 Tbsp butter
1 large sweet onion, thinly sliced
1 Tbsp brown sugar
1 tsp balsamic vinegar
1 Tbsp horseradish
2 whole-wheat Kaiser rolls, sliced in half
1 1/2 cups sliced cooked turkey (white and dark meat mixed, without skin)
1 cup baby spinach
Mushroom Au Jus
2 1/2 cups low-sodium vegetable broth
1/2 cup dry white wine, such as sauvignon blanc
2 cups sliced crimini mushrooms
3 cloves garlic, crushed
2 Tbsp fresh thyme (or 1 tsp dried)
In a medium saucepan, bring broth, wine, mushrooms, garlic, and thyme to a boil. Reduce heat and simmer 40 minutes.
Melt butter in a large skillet over medium heat. Add onions and cook until translucent, about 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.
Spread horseradish on the insides of each roll. Pile turkey, caramelized onions, and spinach on bottom halves of rolls and top with remaining halves. Slice sandwiches on the diagonal and serve with mushroom broth for dipping.
Makes two servings. Per serving: 480 cal, 13 g fat (6 g sat), 46 g carbs, 450 mg sodium, 7 g fiber, 37 g protein
No comments:
Post a Comment